Revolved Hand-to-Big-Toe Pose anatomy

Revolved Hand-to-Big-Toe Pose · Parivrtta Hasta Padangusthasana · Tư thế đứng tay nắm ngón chân vặn mình

Revolved Hand-to-Big-Toe Pose mainly works quadriceps, iliopsoas (right), external oblique (left), internal oblique (right); it stretches hamstrings (right), gastrocnemius (right), external oblique (right), internal oblique (left); gluteus medius (left), gluteus minimus (left), soleus (left) stabilize.

Opening the 3D model…

Stand on the left leg, knee straight but not locked and the pelvis level. Lift the right leg straight forward to hip height, toes pointing up; reach the left hand across to hold the outer edge of the right foot, or loop a strap around the sole. Inhale to lengthen the spine; exhale and turn the torso to the right from the belly up to the chest, the right arm reaching straight back at shoulder height and the gaze over the right shoulder. Both hips keep facing forward and the right hip does not swing out with the turn. It combines balance and twist: the standing leg and the left gluteus medius hold the pelvis, the obliques and deep back muscles rotate the spine, and the back of the right leg stretches. If you are unsteady, bend the right knee and hold its outer side, or rest the heel on a chair; to come out, turn back to center before lowering the leg.

Muscles in this pose

Working (contracting): Quadriceps, Iliopsoas (right), External oblique (left), Internal oblique (right), Multifidus (left), Erector spinae, Deltoid (right), Rhomboid major (right), Sternocleidomastoid (left)

Stretching: Hamstrings (right), Gastrocnemius (right), External oblique (right), Internal oblique (left), Pectoralis major (right)

Stabilizing: Gluteus medius (left), Gluteus minimus (left), Soleus (left), Tibialis posterior (left), Fibularis group (left), Transversus abdominis, Biceps brachii (left)

Why these muscles work or stretch

• Quadriceps · Working (contracting): Keeps the standing leg straight and steady
• Iliopsoas · Working (contracting): Holds the right leg up at hip height
• External oblique · Working (contracting): The opposite-side external oblique and same-side internal oblique turn the chest toward the twist
• Multifidus · Working (contracting): Multifidus rotates the vertebrae toward the opposite side
• Erector spinae · Working (contracting): Keeps the spine long, without rounding in the twist
• Deltoid · Working (contracting): Holds the right arm reaching back at shoulder height
• Rhomboid major · Working (contracting): Draws the right shoulder back to open the chest
• Sternocleidomastoid · Working (contracting): Turns the head to look over the right shoulder
• Hamstrings · Stretching: Main stretch, along the back of the lifted leg
• Pectoralis major · Stretching: The chest opens toward the back arm
• Gluteus medius · Stabilizing: Keeps the pelvis level over the standing leg as the torso turns
• Tibialis posterior · Stabilizing: Supports the arch of the standing foot
• Biceps brachii · Stabilizing: The left hand holds the outer right foot to hold the turn

Practice cues

• Lengthen the spine first, then turn the chest to the right as you exhale
• Keep both hips facing forward; don't let the right hip swing out
• Fix your gaze on one point; turn the head last and keep the neck soft

Benefits

• Trains one-legged balance while the torso turns
• Stretches the back of the lifted leg and improves upper-back rotation
• Strengthens the standing leg, the gluteus medius and the obliques

Cautions / contraindications

• Avoid with a herniated disc or acute low back pain
• Avoid in pregnancy because of the deep twist and the risk of falling
• Take care with dizziness, low blood pressure or a hamstring injury; stay near a wall

Easier variations

• Bend the right knee and hold its outer side with the left hand instead of the foot
• Rest the right heel on a chair and stand with a wall on your right so the right hand can touch it

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Revolved Wide-Legged Forward Bend Parivrtta Prasarita Padottanasana
• Marichi’s Pose III (Seated Twist) Marichyasana III
• Revolved Seated Forward Bend Parivrtta Paschimottanasana
• Simple Seated Twist Vakrasana
• Revolved Triangle Pose Parivrtta Trikonasana
• Revolved Thunderbolt Pose Parivrtta Vajrasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)