Arms wide, fingers spreadGaze soft, chin levelChest openFeet rootedLegs strong, knees softStar Pose
Utthita Tāḍāsana
Read what the gnome says
Star Pose! Stand wide, arms and legs reaching out like a star. Press through the feet, lift the chest, and spread the fingers. Keep the shoulders relaxed and the ribs in. Breathe, shine on, little star gnome.
Works on Quadriceps · Glutes · Adductors
How to do it
- Step the feet wide, toes slightly out, and press the feet down.
- Reach the arms wide at shoulder height with the fingers spread.
- Lengthen through the crown, soften the shoulders and hold.
Common mistakes
- Don’t lock the knees.
- Don’t arch the lower back.
- Don’t lift the shoulders toward the ears.
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.
In ready-made sequences
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Standing
Bear PoseBeginner
Chair PoseBeginner
Chair Pose with Prayer HandsBeginner
Chair Warrior IBeginner
Chair Warrior IIBeginner
Chair-Supported TriangleBeginner
Practised by real people
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