Standing Knee-to-Chest Balance

Tāḍāsana (knee-to-chest balance)

Read what the gnome says

Standing Knee-to-Chest Balance! Stand tall, lift one knee, and hug it to the chest. Standing leg firm, spine tall. Gaze at one spot. Breathe, then switch sides. Steady and balanced gnome.

Works on Glutes · Hip extensors · Core

How to do it

1. Stand tall on one foot, soften the knee and lift the other knee.
2. Clasp the hands around the shin and draw the knee toward the chest.
3. Lengthen the spine, gaze ahead and hold; switch sides.

Common mistakes

• Don’t lean back.
• Don’t lock the standing knee.
• Don’t round the back.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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