Standing Knee-to-Chest Balance

Ardha Utthitahasta Pādāṅguṣṭhāsana

Standing Knee-to-Chest Balance
⇄ both sides
CategoryBalances TypeBalance LevelIntermediate Hold30 sec MusclesLegs, Core, Hips BreathingEven, calm breathing

How to do it

  1. EnterStanding, shift your weight onto one leg. Bend the other knee, wrap your hands around your shin, and draw the knee up.
  2. HoldKeep your standing leg straight, with your weight spread across the whole foot. Lengthen your spine up, draw your shoulder blades down, and fix your gaze on one point.
  3. ExitLower your foot to the mat and switch sides.

Benefits

Trains balance, opens the hips, and prepares you for balance poses.

Cautions

  • Knee and ankle injuries
  • Dizziness

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Standing Forward Fold Standing Forward Fold Beginner

Where it appears

  • First Balances 15 min · Intermediate · voice-guided in the app subscription

Similar poses

Eagle Pose Eagle Pose Intermediate Warrior III Warrior III Intermediate Dancer Pose Dancer Pose Intermediate Extended Hand-to-Big-Toe Pose Extended Hand-to-Big-Toe Pose Intermediate Half Moon Pose Half Moon Pose Intermediate Extended Hand-to-Big-Toe Pose (Side) Extended Hand-to-Big-Toe Pose (Side) Intermediate

Updated: