Utthita Padangusthasana A
उत्थित पादांगुष्ठासन A
Target Muscles
Benefits (6)
- + Strengthens the legs, ankles, and core
- + Stretches the hamstrings and groins
- + Improves balance and focus
- + Tones abdominal organs
- + Enhances body awareness
- + Builds confidence and concentration
Avoid If (6)
- - Ankle injury
- - Knee injury
- - Hip injury
- - Vertigo
- - Low back pain
- - Sciatica
About
Utthita Padangusthasana A is a challenging standing balance pose that strengthens the legs and core while deeply stretching the hamstrings. It requires focus and stability to maintain alignment and balance.
Step-by-Step Instructions
1. Stand in Tadasana, feet together.
2. Shift your weight onto your left foot, actively engage your left thigh, and lift your left kneecap.
3. Inhale, bend your right knee towards your chest and catch the big toe of your right foot with your right index and middle fingers, thumb on the inner side of the big toe.
4. Exhale, slowly straighten your right leg forward, keeping the leg parallel to the floor or slightly higher.
5. Keep your standing leg firm and straight, and draw the right hip down to keep the hips level.
6. Lengthen your spine upwards, keep your chest open, and draw your shoulders away from your ears.
7. Fix your gaze on a steady point straight ahead to aid balance.
8. Inhale to lengthen further, exhale to maintain balance and stability.
9. Hold for several breaths, then exhale, bend the right knee, and slowly lower the leg back down, returning to Tadasana.
10. Repeat on the other side.