Uttitha Hasta Padangusthasana B
उत्थित हस्त पादाङ्गुष्ठासन B
Uttitha Hasta Padangusthasana B challenges balance and flexibility while strengthening the standing leg and core. It requires focus and coordination to maintain the pose with proper alignment.
Anatomy Involved
Benefits
- Improves balance and coordination
- Strengthens legs and core
- Stretches hamstrings
- Opens hips
- Enhances focus
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Low blood pressure
- Back pain
- Hip injury
- Hamstring injury
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 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
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
hamstring injury
Use a strap around the foot, keep knee bent.
hip injury
Keep the lifted knee bent, or use a wall for support.
back pain
Keep the standing leg slightly bent, use a wall for balance.
Target Areas
Practice Flow
About this Pose
Uttitha Hasta Padangusthasana B challenges balance and flexibility while strengthening the standing leg and core. It requires focus and coordination to maintain the pose with proper alignment.
How to Practice
1. Begin in Tadasana, grounding firmly through both feet.
2. Inhale, and lift your right knee towards your chest.
3. Grasp your right big toe with your right hand, using your index and middle fingers and thumb (Padangusthasana).
4. Inhale, lengthen your spine, drawing your shoulder blades down your back.
5. Exhale, slowly extend your right leg forward, keeping it straight if possible.
6 more steps remaining
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Frequently Asked Questions
Common questions about Uttitha Hasta Padangusthasana B
What is Uttitha Hasta Padangusthasana B?
Uttitha Hasta Padangusthasana B challenges balance and flexibility while strengthening the standing leg and core. It requires focus and coordination to maintain the pose with proper alignment.
What are the benefits of Uttitha Hasta Padangusthasana B?
Improves balance and coordination. Strengthens legs and core. Stretches hamstrings. Opens hips. Enhances focus. Improves posture.
Who should avoid Uttitha Hasta Padangusthasana B?
Avoid this pose if you have: Low blood pressure, Back pain, Hip injury, Hamstring injury.
How many steps are in Uttitha Hasta Padangusthasana B?
Uttitha Hasta Padangusthasana B is practiced in 11 steps. Begin in Tadasana, grounding firmly through both feet.
Is Uttitha Hasta Padangusthasana B suitable for beginners?
Uttitha Hasta Padangusthasana B is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Uttitha Hasta Padangusthasana B?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Uttitha Hasta Padangusthasana B help with?
Uttitha Hasta Padangusthasana B is therapeutic for: posture correction, strength, flexibility, anxiety, weight loss.
What poses should I do before Uttitha Hasta Padangusthasana B?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Uttitha Hasta Padangusthasana B with other poses