Utthita hasta padangustasana is a standing balance posture, that can be completed on both your left and right side. It’s important to keep strength and straightness in the standing foot in order to keep a solid balance.
From your mountain pose – tadasana – bring your left knee to your chest (this indicates beginning on your right side, as you are going to be balancing on your right foot). There are two modifications you can take in this pose, first being grabbing your knee or if you’re looking for a more advanced posture, grab your big toe with your peace-sign fingers.
In order to straighten the leg, firm the muscles through your thighs with an inhale. If you are comfortable, begin to draw your straightened leg out to the left side, bringing your gaze to the right. Once you’re in this position, bring your navel to your spine sucking in your core as much as possible. It is most important to remember to keep your standing leg as straight as you can, even if this means that you have to bend the leg in the air. The posture serves to strengthen your standing ankle and leg, if the leg is not straight you will only put more of a strain on your ankle.
After holding the extended leg out for 5 breaths, begin to bring the leg back to center and on an exhale bring the extended left leg down to meet the right on the mat. Make sure to repeat on the other side to ensure balance on both sides of your body!
on and off the mat 