Uttitha Hasta Padangusthasana C
उत्थित हस्त पादाङ्गुष्ठासन C
Uttitha Hasta Padangusthasana C improves balance, flexibility, and strength. It stretches the hamstrings and hip flexors while strengthening the standing leg.
Anatomy Involved
Benefits
- Improves balance and coordination
- Stretches hamstrings and hip flexors
- Strengthens the standing leg
- Improves focus and concentration
- Relieves sciatica pain
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hip or ankle injury
- Low blood pressure
- Severe back pain
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
- 6Hinge from the hips, leading with the chest
- 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
knee injury
Keep a micro-bend in the standing knee; use a strap around the foot of the lifted leg.
shoulder injury
Use a strap to hold the big toe instead of direct hand grip.
vertigo
Perform near a wall for support and stability.
Target Areas
Practice Flow
About this Pose
Uttitha Hasta Padangusthasana C improves balance, flexibility, and strength. It stretches the hamstrings and hip flexors while strengthening the standing leg.
How to Practice
1. Begin in Tadasana, grounding evenly through both feet.
2. Bend your right knee and grasp the big toe with your right hand using the first two fingers and thumb. Inhale.
3. Exhale, slowly extend your right leg forward, keeping the spine erect and the standing leg straight. Engage the quadriceps of the standing leg.
4. Keeping the leg extended, move the right leg out to the side, maintaining balance. Place your left hand on your left hip.
5. Turn your gaze to the left, keeping the chest open and shoulders relaxed.
5 more steps remaining
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Frequently Asked Questions
Common questions about Uttitha Hasta Padangusthasana C
What is Uttitha Hasta Padangusthasana C?
Uttitha Hasta Padangusthasana C improves balance, flexibility, and strength. It stretches the hamstrings and hip flexors while strengthening the standing leg.
What are the benefits of Uttitha Hasta Padangusthasana C?
Improves balance and coordination. Stretches hamstrings and hip flexors. Strengthens the standing leg. Improves focus and concentration. Relieves sciatica pain.
Who should avoid Uttitha Hasta Padangusthasana C?
Avoid this pose if you have: Hip or ankle injury, Low blood pressure, Severe back pain.
How many steps are in Uttitha Hasta Padangusthasana C?
Uttitha Hasta Padangusthasana C is practiced in 10 steps. Begin in Tadasana, grounding evenly through both feet.
Is Uttitha Hasta Padangusthasana C suitable for beginners?
Uttitha Hasta Padangusthasana C is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Uttitha Hasta Padangusthasana C?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Uttitha Hasta Padangusthasana C help with?
Uttitha Hasta Padangusthasana C is therapeutic for: sciatica, flexibility, strength, posture correction, anxiety.
What poses should I do before Uttitha Hasta Padangusthasana C?
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 C with other poses