Utthita Hasta Padangusthasana – Extended Kangaroo Pose

October 18, 2018

Meaning: Utthita = extended, Hasta = hand, Pada = foot, Hangusta = big toe, “Extended posture of the hand to the big toe”. Also known as the extended kangaroo pose. This balance posture helps us become aware of our body, feeling the gravity that our weight exerts on the Earth and developing the sense of balance and movements originating in the center of the body.


  • Strengthens the legs and ankles.
  • Stretch the back of the legs.
  • Increases mobility and improves the sense of balance.
  • Work on the strength of the leg muscles and on the abdominal area.
  • It brings stability and serenity.
  • Reduces fat in the buttocks, thighs and lower abdomen.
  • It is especially useful for people who work standing up. This pose increases blood circulation in the lower extremities and in the pelvic area.
  • Relieves back pain, sciatica and menstrual pain.


  • It is not recommended to practice this pose if you have chronic spinal injuries or problems or ankle injuries.
  • Avoid if there is high blood pressure or headaches.

The Asana step by step

  1. start standing on dasana. Look ahead and fix your eyes on a point. Take a deep breath and focus your mind.
  2. Breathe in, place your left hand on your waist, and settle your left leg. Raise your right leg and get a good grip on your right big toe with the index, middle, and thumb fingers of your right hand. Raise your leg as far as you can. Keeping a firm grip on your toe with your toes around it, stand with your left foot planted firmly on the ground. Straighten your legs and apply the bhandas for balance. Opens the chest and lengthens the spine. Look at the big toe.
  3. Hold 20 seconds. Repeat the pose with the other leg.

Our blogger practices this asana on the YogaYe Pro Mat. You will find this mat on the website of YogaYe or in one of their physical stores.

Variants for beginners:

  1. Take a few moments to connect with your breath and enter that inner space of calm and serenity.
  2. Breathe in, place your left hand on your waist, and lift your right leg. Grab your knee and keep it close to your body, take 5 breaths.
  3. Repeat the pose with the other leg.
In Utthita hasta Padangusthasana the hamstrings and thighs on the back of the thighs are intensely stretched, initially use the support of a wall or chair and lift only until you have the leg that rises horizontally. As you manage to make the adjustments and increase the elasticity, gradually raise the leg higher gradually. At the final posture the head rests on the knee of the elevated leg. Utthita hasta Padangusthasana is similar to Supta Padangusthasana but standing up gives the spine greater freedom of movement. Shall we try?

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