Extended Hand-to-Big-Toe Pose, or Utthita Hasta Padangusthasana, is a standing balance pose that helps improve balance, flexibility, and focus. It also stretches the hamstrings and strengthens the legs. Here’s how to practice Extended Hand-to-Big-Toe Pose:

1. Begin by standing tall with your feet together and your arms at your sides.
2. Shift your weight onto your left leg and lift your right foot off the ground. Bend your right knee and bring it towards your chest.
3. Reach down with your right hand and hold the big toe of your right foot. Alternatively, you can use a yoga strap or loop a towel around the ball of your foot and hold the ends of the strap or towel.
4. Extend your right leg forward, straightening it as much as possible. Keep your left leg strong and engaged.
5. Find your balance by keeping your gaze focused on a steady point in front of you.
6. Once you feel stable, you can experiment with extending your right leg out to the side, opening your hip. Keep your left leg active and grounded.
7. If you feel steady and flexible enough, you can also explore extending your right leg out to the side and bringing it across your body, creating a diagonal line with your leg.
8. Maintain a tall and straight spine, avoiding any rounding or arching of the back. Engage your core muscles to support your posture.
9. Hold the pose for a few breaths, enjoying the stretch in the back of your leg. If you feel wobbly, you can use a wall or a chair for support.
10. To release the pose, slowly bring your right leg back to center, lower your foot to the ground, and return to a standing position. Repeat the pose on the other side.

Some key points to remember while practicing Extended Hand-to-Big-Toe Pose:

• Keep your standing leg strong and stable throughout the pose.
• Engage your core muscles for stability and balance.
• Start with the basic variation of the pose and gradually explore the more advanced options as your flexibility and balance improve.
• If you have difficulty reaching your toe, you can use a strap or towel to hold onto your foot.
• Maintain a steady and even breath throughout the pose.

Benefits of Extended Hand-to-Big-Toe Pose include:

• Increases balance, stability, and focus.
• Stretches the hamstrings, calves, and hips.
• Strengthens the legs and ankles.
• Improves flexibility in the hips and hamstrings.
• Develops concentration and body awareness.

As with any yoga pose, listen to your body and practice with mindfulness. If you have any specific concerns or limitations, it’s advisable to consult with a qualified yoga teacher for guidance. Enjoy the balance, flexibility, and focus that comes with practicing Extended Hand-to-Big-Toe Pose.