Sanskrit: Utthita Hasta Padangusthasana
oo-tee-tah ha-stah PAH-DAHN-goos-TAH-sah-nah
Benefits
Strengthens legs, stretches hamstrings; Tones; digestive system; Improves balance and focus
Standard Cues
Begin in Mountain. Shift your weight to your right foot. Bend your left knee with an exhale and hook your big toe with your left index and middle fingers. Bring your right hand to your hip with an inhale. Slowly extend your left foot out and up with an exhale. Draw your shoulders back.
Hold the pose and take slow, deep breaths. Slowly lower your leg with an exhale.
Change sides.
Short Cues and Options
Shoulders relaxed
Spine straight
Hips squared
Steady gaze
Do not lock knee
Keep your lifted knee bent.
Precautionary Warnings
Avoid this pose if you have ankle or low back injury.