Utthita means extended. Hasta means the hand. Padangustha is the big
toe. This pose is done by standing on one leg, extending the other in
front, holding the toe of the extended leg and resting the head on the
leg.

Technique

Stand in Tadasana.

Exhale, raise the right leg by bending the knee and hold the big
toe of the right foot between the thumb and the fore and middle
fingers of the right hand.

Rest the left hand on the left hip and balance. Take
two breaths.

Exhale, stretch the right leg forward and pull it. Take
two breaths.

When you are firm in this position, hold the right foot with both
hands and raise it still higher. Take two breaths.

Now, with an exhalation rest the head, then the nose and lastly
the chin beyond the right knee. Stay in this position and
take a few deep breaths.

Exhale, release the hands and lower the right leg to the floor to
return to Tadasana.

Repeat the pose on the other side, keeping the right leg on the
floor and raising the left leg.

Balancing in positions 5 and 6 is difficult and cannot be attained
without mastering position 4·

Effects

This asana makes the leg muscles powerful and the balance gives one
steadiness and poise.