Enter
- From Mountain, shift your weight onto your left foot.
- Bend your right knee and hold your foot.
- Raise and straighten your leg alongside your torso.
Steps
Support
One sole; a grip on the raised foot.
Hold
- Keep your torso upright and your head aligned.
- Extend both knees without pushing your standing knee backward.
- Ground your entire sole.
Exit
- Release your grip, bend your knee, and lower your leg.
- Return to Mountain and repeat with your other leg.
- Breathing
- Inhalation, exhalation, and breath retention.
- Gaze
- Gaze between your eyebrows.
Adapt
Adaptations
- WallRest your free hand against a wall.
- Lower heightPractice Utthita Hasta Padangusthasana with your leg at a lower height.
- Bent kneeBend your lifted knee and hold it with your hands.
- StrapLoop a strap around your foot's arch; raise it less.
Variations
- Both hands hold the raised foot.
- Opposite hand grips behind head; free arm extends sideways.
- Supta Trivikramāsana: reclined, raised foot behind your head.
Signals of effort
- Balance on one foot.
- Deep hip flexion with your lifted knee extended.
- Raised leg alongside your head.