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Side-Extended Hand-to-Big-Toe Pose

This is the lateral chapter of the extended hand-to-big-toe family, taking the raised leg wide instead of forward. The standing-leg glute medius and deep hip stabilizers fight to keep you level while the lifted inner thigh lengthens. It develops lateral hip strength, balance, and open hips in one shape.

Equipment
Body Weight
Body part
Quads, Thighs
Type
Balance, Stretching, Yoga
Muscles worked
Target
Gluteus Medius, Adductor Longus, Rectus Femoris
Secondary
Vastus Lateralis, Semitendinosus
Tertiary
Abdominal External Oblique

How to do it

  1. 1

    Stand tall and draw one knee toward the chest, catching the big toe with the first two fingers and thumb.

  2. 2

    Root down through the standing foot and lengthen the standing leg without locking the knee.

  3. 3

    Extend the held leg straight out in front, then open it out to the same side.

  4. 4

    Reach the free arm out to the opposite side for balance and turn the gaze away from the lifted leg.

  5. 5

    Keep both hips level and the standing side long rather than collapsing into it.

  6. 6

    Hold for several breaths, guide the leg back to center, and switch sides.

Tips

  • Only open the leg as wide as you can while keeping both hips square and level.
  • Press the standing foot down and lift the arch to keep the balance stable.
  • If the hamstring is tight, hold a strap around the foot rather than forcing the toe grip.

Variations

Common mistakes

  • The leg swings out to the side before it is straight in front, so the hip opens from a bent knee and the inner thigh never reaches its length.
  • The waist on the standing side folds as the leg travels wider, so you end up side-bending away from the leg rather than holding it out with the hip.
  • The free arm reaches to the same side as the lifted leg, which stacks both counterweights on one side of you and pulls you straight over.
  • The toe grip is taken with a straight arm and the shoulder rolls forward, rounding an upper back that has to stay tall for the hip to open.
  • The leg is swung back to center at the end and the momentum takes the standing ankle with it; guide it back at the speed you took it out.

Frequently asked

Is there a prerequisite for Side-Extended Hand-to-Big-Toe Pose, and how long should I hold it?
Own the forward version of this pose for half a minute a side before taking the leg wide, since opening it triples the demand on the standing hip. Then three to five breaths a side, two rounds, with the leg only as wide as the hips stay level. Stop the hold the moment the standing waist collapses, because from there you are practising a side bend rather than a hip abduction. Two or three times a week is enough; this one taxes the outer hip more than it feels like at the time.
How do I take the leg wider in Side-Extended Hand-to-Big-Toe Pose, and how do I scale it back?
Easier: hold a strap around the foot, keep the knee bent and hold the outside of the shin, take the leg only a few inches out to the side, or stand with your back to a wall so the balance is handled. Practising it lying on your side removes gravity from the problem while still training the shape. Harder: drop the strap for a toe grip, take the leg wider while keeping both hip points level, hold longer, or release the foot and hold the leg out with the hip alone, which is the hardest version of all.
What does Side-Extended Hand-to-Big-Toe Pose give you that the forward version does not?
Taking the leg wide moves the work into the side of the standing hip, so the glute medius holds you level while the inner thigh of the lifted leg lengthens, which is a combination the forward version never asks for and useful for anyone whose hips wobble on single-leg work. It is a poor choice as a plain adductor stretch, since the balance limits the hold; a seated or reclined version opens the inner thigh far more. Skip it while a groin strain is healing, and keep the leg low if the outer standing hip is sore.

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