UT

Advancedstanding

Utthita Hasta Padangusthasana III

उत्थित हस्त पादाङ्गुष्ठासन III

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.

Anatomy Involved

Benefits

5

Improves balance and coordination
Strengthens the legs and core
Stretches the hamstrings and hip flexors
Enhances focus and concentration
Develops mental discipline
Full anatomical benefits — muscles, joints, organs →

Avoid If

4

Ankle or knee injuries
Hip injuries
Low blood pressure
Vertigo

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

✕Rounding the spine instead of hinging from the hips

✕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
6Hinge from the hips, leading with the chest
7Fix the gaze on a steady point (drishti) for balance

Pose Details

Helps With

flexibilitystrengthposture correctionanxiety

Pose Type

balanceforward bend

Body Focus

lower bodycore

Focus Areas

balancestrengthenduranceconcentration

Yoga Styles

iyengarashtanga

When to Practice

peak pose

Position

standing

Modify If You Have

back pain

Use a wall for support, keep the spine long.

sciatica

Avoid deep hamstring stretch, bend knee slightly.

shoulder injury

Hold the leg with a strap or keep hands on hips.

hamstring injury

Bend the lifted knee significantly.

Practice Flow

Tadasana

Adho Mukha Svanasana

Standing Forward Bend

Warrior I

UT

This pose

Standing Forward Bend

Adho Mukha Svanasana

Savasana

About this Pose

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.

How to Practice

1

1. Begin in Tadasana (Mountain Pose).

2

2. Firmly ground your right foot, engaging the quadriceps and gluteus muscles.

3

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

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

5. If possible, raise the extended leg higher, maintaining a straight spine. Use a strap if needed.

7 more steps remaining

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Frequently Asked Questions

Common questions about Utthita Hasta Padangusthasana III

What is Utthita Hasta Padangusthasana III?

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.

What are the benefits of Utthita Hasta Padangusthasana III?

Improves balance and coordination. Strengthens the legs and core. Stretches the hamstrings and hip flexors. Enhances focus and concentration. Develops mental discipline.

Who should avoid Utthita Hasta Padangusthasana III?

Avoid this pose if you have: Ankle or knee injuries, Hip injuries, Low blood pressure, Vertigo.

How many steps are in Utthita Hasta Padangusthasana III?

Utthita Hasta Padangusthasana III is practiced in 12 steps. Begin in Tadasana (Mountain Pose).

Is Utthita Hasta Padangusthasana III suitable for beginners?

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

What props are needed for Utthita Hasta Padangusthasana III?

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

What conditions does Utthita Hasta Padangusthasana III help with?

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

What poses should I do before Utthita Hasta Padangusthasana III?

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