Utthita Hasta Padangusthasana

Notes

Tightness in the hamstrings or gluteus maximus in the lifted leg can cause spinal flexion by pulling on the pelvis and tipping it posteriorly. This can lead to hip extension or knee flexion in the standing leg. It is better to bend the knee in the lifted leg and find neutral curves in the spine, neutral extension in the standing hip, and knee extension (but not hyperextension) in the standing leg. Weakness in the hip flexors (psoas major, iliacus, and rectus femoris) of the lifted leg can also cause the quadratus lumborum to attempt to help with lifting the leg.

Abductors of the standing leg are working eccentrically; if they are weak or tight, the hip of the lifted leg hikes up or the rotators (gluteus maximus, piriformis, and obturators) try to stabilize the pelvis and the pelvis rotates on the standing leg, rather than staying level and facing forward.

The more strength and adaptability you have in the feet and ankles, the more options you have for finding balance on the standing leg.

Images from the book Yoga Anatomy by Leslie Kaminoff & Amy Matthews displayed on this website are used under license.