The classic ashtanga posture of Extended Hand to Big Toe Pose (Utthita Hasta Padangusthasana) is challenging but rewarding - drawing on the practitioner's focus, balance and strength.
On a physical level, the pose tones the legs, works on core muscle strength, stretches the hamstrings and limbers the hip joints. 
Mentally, Hasta Padangusthasana is empowering and centering.
Pointers
- Begin in Mountain Pose (Tadasana). Shift your weight onto your left foot and press it firmly into the floor, avoiding scrunching the toes. Place your left hand on your hip and slowly bring the right foot up with the leg bend, holding the big toe with the middle and index fingers.
- Keeping the left leg grounded, slowly straighten the raised leg as much as you comfortably can. Tuck the navel in towards the spine, holding the abdominal muscles firm.
- Carefully take the right leg out to the right-hand side, turning the head to look over the left shoulder, left hand on left hip. Aim to hold for five to ten breaths.
- After five breaths, bring the right leg back in front of you, still raised from the floor. Keeping the naval drawing in gently to support the back, and the front thigh strong, slowly release the hand away from your foot, so it extends in front of you. Keep both hands on your hips. Try not to lean back.
- Slowly lower the leg and come back to Tadasana, resting for a few breaths if necessary. Then repeat on the other side.
Remember to....
- Lighten the asana, if you need to, by keeping the raised leg bent, or let the raised leg rest on the back of a chair, under some padding.
- Work on Tree Pose as a build-up.
- Keep the navel tucked in - strong core muscles will support the body.
- Breathe! and keep the spine tall.
Image shot by Rebecca Cockcroft, on location at Brancaster beach.
.jpg "Baddha Konasana - Bound Angle Pose")
