Utthita Hasta Padangustasana
This class requires a strong and attentive practice. Balance is essential, but equally important is learning to use your limbs efficiently so they stay connected to the center of your body. Through this integrated use of the arms and legs, the pose develops a sense of compactness and inward gathering.
Although your limbs extend away from the body, the central connection—through the pelvis, spine, and standing leg—must remain firm and steady. Working this way refines coordination and prevents the pose from becoming scattered or strained. The positions are held a little longer to build stamina and resilience, cultivating both physical strength and mental steadiness.
Benefit:
Builds balance, stamina, and coordinated strength while strengthening the central axis of the body.
Props used (to enhance the pose):
– Wall: Supports balance and helps maintain vertical alignment of the spine and standing leg.
– Strap: Assists in extending the lifted leg without disturbing pelvic stability or central lift.
– Chair or wall support: Allows longer holding with clarity, reducing strain and encouraging precision.
This sequence includes:
Utthita Hasta Padangustasana
At wall; away from wall; with strap; without strap
Tadasana between each side
Resting Uttanasana
Virabhadrasana III
Tadasana
Urdhva Prasarita Eka Padasana
Foot at wall; hand on calf or floor
Uttanasana
Adho Mukha Svanasana
Forward Virasana
Savasana
