Utthita Hasta Padangusthasana III
उत्थित हस्त पादाङ्गुष्ठासन III
Target Muscles
About
Utthita Hasta Padangusthasana III is an advanced standing pose that requires significant balance, strength, and flexibility. It improves focus and concentration while stretching the hamstrings and strengthening the standing leg.
Benefits (5)
- + Improves balance and coordination
- + Strengthens the legs and core
- + Stretches the hamstrings and hip flexors
- + Enhances focus and concentration
- + Develops mental discipline
Avoid If (4)
- - Ankle or knee injuries
- - Hip injuries
- - Low blood pressure
- - Vertigo
Step-by-Step Instructions
1. Begin in Tadasana (Mountain Pose).
2. Firmly ground your right foot, engaging the quadriceps and gluteus muscles.
3. Inhale and lift your left knee towards your chest, holding the big toe of your left foot with your left hand (Uttihita Hasta Padangusthasana I).
4. Exhale and slowly extend your left leg forward, keeping your spine straight and long. Maintain a slight bend in the standing knee if necessary.
5. If possible, raise the extended leg higher, maintaining a straight spine. Use a strap if needed.
6. Extend your right arm forward at shoulder height, keeping it parallel to the floor. Gaze forward.
7. Hold the pose for 20-30 seconds, breathing deeply and evenly.
8. Maintain focus and balance by engaging the core and drawing the shoulder blades down the back.
9. Exhale and slowly lower your left leg back to the starting position.
10. Return to Tadasana.
11. Repeat on the other side.
12. Relax in Shavasana.
निर्देश (Hindi)
1. Tadasana mein khade ho jaen.
2. Apne dayen pair ko mazbooti se zameen par jamaen.
3. Inhale karte hue, apne bayen ghutne ko chhati ki taraf uthaen, bayen haath se bayen pair ke bade anguthe ko pakden.
4. Exhale karte hue, dhire-dhire bayen pair ko aage seedha karen, reedh ki haddi seedhi rakhen.
5. Agar sambhav ho, bayen pair ko aur upar uthaen, par reedh ki haddi seedhi rakhen. Agar jaruri ho to ghutna thoda moda ja sakta hai.
6. Apne dayen haath ko aage seedha karen, kandhe ke level par, seedha dekhen.
7. Is position mein 20-30 seconds tak bane rahen, gahri saans lete rahen.
8. Dhyaan kendrit rakhen aur balance banaye rakhen.
9. Exhale karte hue, dhire-dhire bayen pair ko niche laen.
10. Tadasana mein laut aen.
11. Ab doosre pair se dohraen.
12. Shavasana mein aaram karen.