Revolved Hand-To-Big-Toe Pose

Parivrtta Hasta Padangusthasana

Challenge your balance and sharpen your focus with Revolved Hand-to-Big-Toe Pose. This dynamic twist lengthens the hamstrings, fires up the core, and leaves you feeling steady, strong, and laser-focused.

Common Name: Revolved Hand-To-Big-Toe Pose or Dancing Shiva Pose
Sanskrit Name: Parivrtta Hasta Padangusthasana (par-ee-VRT-tah HAHS-tah pah-dahn-goose-TAHS-uh-nah)
Level: Intermediate
Pose Type: Standing, Balancing, Stretch
Target Areas: Quads, Hamstrings, Ankles, Glutes, Hips, Core, Shoulders

Revolved Hand-to-Big-Toe Pose or Parivrtta Hasta Padangusthasana, is a poised one-leg balance that combines a strong hamstring stretch with a spinal twist and cross-body reach. Standing on one leg while the opposite hand holds the lifted foot asks the body to stabilize from the ground up through the ankle, calves, and outer hip as the torso rotates and the free arm opens. The result is a full-body blend of steadiness and expansion that feels focused and athletic.

Regular practice strengthens the standing leg, especially the glutes, quadriceps, and ankles; tones the core and obliques; increases hip mobility; and lengthens the hamstrings and outer hip of the lifted leg. It sharpens balance, proprioception, and mental concentration, which supports better posture and gait mechanics. In many vinyasa and Ashtanga lineages it is taught as the twisting sister to Utthita Hasta Padangusthasana, and the gaze over the back shoulder is intentionally destabilizing to train calm focus under challenge.

Revolved Hand-To-Big-Toe Pose Steps

nude male in hand-to-big-toe-pose practicing naked yoga outside — Teacher: Pasquale

Step 1

Start in Mountain Pose: Stand tall with feet hip-width, shoulders relaxed, and gaze steady.

STEP 2

Root and stabilize: Shift weight into your left foot, press through the four corners, and lightly engage your core.

STEP 3

Lift the knee: Draw your right knee toward your chest; keep your left leg strong and your pelvis level.

STEP 4

Catch the foot (or use a strap): Hold the outer edge of your right foot with your left hand, or loop a strap around the ball of the foot if needed. Right hand rests on your right hip.

STEP 5

Lengthen first: Inhale to grow tall through the spine; keep the ribs stacked over the pelvis.

STEP 6

naked male in Parivrtta Hasta Padangusthasana outside by a pool — Teacher: Jared

Extend the leg forward (to your degree): Gently press the foot into the hand/strap to lengthen the right leg; it’s fine to keep a soft bend if hamstrings are tight. Keep hips as square as possible.

STEP 7

Add the revolve: Exhale and rotate your torso to the right (toward the lifted leg). Reach your right arm straight back at shoulder height, broadening across the collarbones.

STEP 8

Find your drishti: Turn your head to look past your right thumb if steady, or keep the gaze forward for balance.

STEP 9

Refine the alignment: Keep the standing kneecap lifted, outer left hip engaged, and both sides of the waist long. Breathe smoothly for 3–5 breaths.

STEP 10

Exit with control: Re-square your chest to center, bend the right knee, release the foot, and return to Mountain Pose. Repeat on the other side.

Modifications

woman practicing nude yoga in Parivrtta Hasta Padangusthasana — Modification with hip squared & gaze kept forward | Teacher: Steph

Use a strap: Loop a strap around the lifted foot so the opposite hand can hold with length (keeps spine tall, reduces hamstring strain).
Bend the lifted knee: Keep the knee soft or hold at the shin instead of the big toe to ease hamstrings.
Hold the ankle instead of the toe: Shortens the lever and helps maintain balance and spinal length.
Keep the leg lower: Extend the lifted leg forward at a lower height (even slightly in front of you) before adding the twist.
Wall support (balance): Stand beside a wall and lightly touch it with the free hand; or face a wall and steady fingertips there while you twist.
Chair assist: Stand with a chair in front, rest the free hand on the chair back while the opposite hand holds foot/strap.
Gaze forward: Keep eyes straight ahead instead of looking back to make balance easier.
Hip-squared option: Keep pelvis square to the front and twist only through the ribcage if the lower back is sensitive.