Extended Arms and Legs Pose (Utthita Hastapādāsana — literally "extended hand and foot pose") is a wide-stance standing posture that teaches you to reach actively in four directions at once from a stable, grounded center. Simple in shape but demanding in awareness, it appears in many sequences as a transitional base for Triangle, Warrior, and other wide-legged families. Because the alignment principles are fundamental, it is an excellent early pose for beginners and a reliable reset for more experienced practitioners.
At a Glance
Level: BeginnerType: StandingTargets: Inner thighs and groin, shoulders and upper back, core stabilizers, ankles and feetGood for: Building full-body postural awareness, developing active shoulder stability, training even weight distribution through both feetHow to Do Extended Arms and Legs Pose
Begin in Mountain Pose (Tadasana) at the top of your mat, feet together, arms at your sides, and gaze forward at a steady point.Step or lightly jump your feet apart approximately three to four feet — wide enough that your ankles are roughly beneath your wrists when you extend your arms. Both feet are parallel, toes pointing forward.Press all four corners of each foot into the floor. Firm your thighs and lift the kneecaps slightly without locking the knees. Keep the legs straight and strong.On an inhale, raise both arms out to shoulder height, palms facing down. Extend actively through the fingertips so the arms form one long line from hand to hand, parallel to the floor.Lengthen through the crown of the head; keep the chin level and the gaze straight ahead or softly toward the horizon. Draw the low belly gently in and up to support the lumbar spine.Hold for five to eight breaths, continuing to reach outward through the hands and downward through the feet simultaneously — as if energy is radiating from your center in four directions.To come out, lower your arms on an exhale, then step or lightly jump your feet back together into Mountain Pose.Benefits
Stretches the inner thighs and groin muscles through the wide stance.Builds isometric strength in the shoulder girdle and upper back by sustaining horizontal arm extension.Strengthens the quadriceps and trains active engagement of the leg muscles without joint compression.Improves proprioception and balance by distributing weight evenly across a wide base.Lengthens the lateral trunk as you reach through opposite hands, creating space along the side body.Establishes the foundational foot-and-leg action used in Triangle, Warrior, and Extended Side Angle poses.Common Mistakes and Alignment Cues
Feet too narrow or too wide: Check that your ankles sit approximately under your wrists when arms are extended — this ratio keeps the stance effective and safe for the hips.Toes turning out: Keep both feet parallel. Internally rotating the thighs slightly helps hold this without straining the knees.Arms drooping below shoulder height: Lift through the outer edges of the hands and imagine pressing the palms lightly away from each other; this re-engages the shoulders.Locking the knees: Maintain a micro-softness in the joints while keeping the leg muscles firmly active — "firm but not frozen."Ribs jutting forward: Draw the front ribs gently toward each other and engage the core so the spine stays neutral rather than arching.Modifications and Props
Narrower stance: If your inner groin or hips feel strained, reduce the width of your step until you find a range that allows your legs to stay straight and strong.Wall support: Stand with your back a few inches from a wall and let the shoulder blades lightly brush it as you extend the arms — this gives instant feedback for posture and prevents the chest from collapsing forward.Blocks under hands: If shoulder fatigue limits arm height, place a block in each hand at a slight downward angle; the light weight encourages shoulder engagement without strain.Chair variation: Seated in a chair with feet flat and hip-width apart, extend both arms to the sides at shoulder height; this preserves the upper-body action for practitioners who cannot stand for extended periods.Cautions
Hip or groin discomfort: Reduce the width of the stance gradually until the inner thighs feel a stretch rather than a sharp pull.Shoulder or rotator cuff issues: Keep the arms lower than shoulder height or rest the hands on the hips while still practicing the leg and foot actions.Low back sensitivity: Engage the core throughout and avoid letting the pelvis tip forward; if discomfort persists, shorten the stance.Balance concerns: Practice near a wall or the back of a sturdy chair so you can steady yourself as needed.If you're working with an injury or a medical condition, check with a qualified professional before practicing.
Related Poses
Mountain Pose — the standing foundation this pose grows directly out of; practice it first to establish grounding and posture.Mountain Pose with Upward Stretch — builds the active arm extension you carry into this pose.Right Triangle Pose — a natural next step that uses this exact foot stance with the addition of a lateral reach and side-body stretch.Warrior Pose with Right Leg Forward, Left Leg Straight — shares the wide-leg base and extended arms, adding hip opening and a bent front knee for progression.Put this pose to work in a full practice: see A Gentle Yoga Routine for Tired, Low-Energy Days and A 10-Move Chair Yoga Sequence for a Midday Reset.
