Standing & Seated Balances Eka pada family
Utthita Hasta Padangusthasana
Standing hand-to-big-toe pose
A challenging standing balance, the high point of the standing sequence.
FamilyStanding & Seated Balances
LevelIntermediate (YCB Level 2)
AwarenessMuladhara or Swadhisthana chakra
Technique
- Stand upright, feet together, the whole body relaxed, gaze on a fixed point.
- Bend the right knee and bring the thigh close to the chest.
- Place the right arm around the outside of the leg and hold the big toe.
- Straighten the right leg in front or to the side, then slowly draw it closer to the body, without straining.
- Raise the left arm to the side for balance, in chin or gyan mudra.
- Hold as long as comfortable, release and repeat on the other side.
Awareness
Physically on the stretch and the balance; gradually on Muladhara or Swadhisthana chakra.
What it gives
- Improves concentration and coordination.
- Strengthens and tones the hips and legs.
Precautions
- Avoid with sciatica.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.