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Utthita Hasta Padangusthasana II

उत्थित हस्त पादाङ्गुष्ठासन II

Utthita Hasta Padangusthasana II is a standing balancing pose that improves balance, strength, and flexibility. It stretches the hamstrings and hip flexors while strengthening the legs and core. This variation opens the hip to the side, challenging balance further.

Anatomy Involved

Benefits

5

Improves balance and coordination
Strengthens the legs and core
Stretches the hamstrings and hip flexors
Increases focus and concentration
Improves hip flexibility
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Hip injury
Low blood pressure
Back pain
Hamstring injury

Common Mistakes to Avoid

✕Locking the knees — keep a micro-bend or engage the quadriceps

✕Collapsing the arches of the feet — distribute weight evenly

✕Holding the breath or breathing shallowly

✕Hunching the shoulders toward the ears

✕Leaning weight to one side — keep both feet equally grounded

✕Forcing the hips open beyond their current range

✕Looking around the room — keep the gaze fixed

Teaching Cues

For yoga teachers — verbal cues to guide students

7 cues

1Ground firmly through all four corners of both feet
2Engage the quadriceps by lifting the kneecaps
3Lengthen the spine from the tailbone to the crown of the head
4Draw the shoulder blades down and back
5Maintain steady, even breathing throughout
6Allow the hip joints to open gradually — never force
7Fix the gaze on a steady point (drishti) for balance

Pose Details

Helps With

strengthflexibilityposture correction

Pose Type

balancehip opener

Body Focus

lower bodycorehips

Focus Areas

balancestrengthflexibilityendurance

Yoga Styles

iyengarhathaashtanga

When to Practice

peak pose

Position

standing

Modify If You Have

hip injury

Keep leg bent, hold thigh, or use a strap, avoid pushing into pain.

low blood pressure

Use a wall for support, keep gaze steady.

back pain

Keep leg lower, use a strap, focus on core engagement, use wall for balance.

hamstring injury

Keep leg bent, use a strap, avoid deep stretch, focus on strengthening.

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

UT

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

About this Pose

Utthita Hasta Padangusthasana II is a standing balancing pose that improves balance, strength, and flexibility. It stretches the hamstrings and hip flexors while strengthening the legs and core. This variation opens the hip to the side, challenging balance further.

How to Practice

1

1. Stand in Tadasana, grounding through your left foot.

2

2. Bend your right knee towards your chest.

3

3. Grasp your right big toe with your right hand. If you cannot reach, use a strap around the ball of your foot.

4

4. Inhale, lengthen your spine, drawing your tailbone down and lifting your chest.

5

5. Exhale, slowly extend your right leg straight forward, keeping your back straight and your left leg strong.

7 more steps remaining

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Frequently Asked Questions

Common questions about Utthita Hasta Padangusthasana II

What is Utthita Hasta Padangusthasana II?

Utthita Hasta Padangusthasana II is a standing balancing pose that improves balance, strength, and flexibility. It stretches the hamstrings and hip flexors while strengthening the legs and core. This variation opens the hip to the side, challenging balance further.

What are the benefits of Utthita Hasta Padangusthasana II?

Improves balance and coordination. Strengthens the legs and core. Stretches the hamstrings and hip flexors. Increases focus and concentration. Improves hip flexibility.

Who should avoid Utthita Hasta Padangusthasana II?

Avoid this pose if you have: Hip injury, Low blood pressure, Back pain, Hamstring injury.

How many steps are in Utthita Hasta Padangusthasana II?

Utthita Hasta Padangusthasana II is practiced in 12 steps. Stand in Tadasana, grounding through your left foot.

Is Utthita Hasta Padangusthasana II suitable for beginners?

Utthita Hasta Padangusthasana II is an intermediate-level pose. Beginners should practice with props or under guidance.

What props are needed for Utthita Hasta Padangusthasana II?

You may use: strap, wall. Props make the pose more accessible and comfortable.

What conditions does Utthita Hasta Padangusthasana II help with?

Utthita Hasta Padangusthasana II is therapeutic for: strength, flexibility, posture correction.

What poses should I do before Utthita Hasta Padangusthasana II?

Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.