Unsupported Standing Leg Extension

Utthita Hasta Pādāṅguṣṭhāsana (no hands)

Read what the gnome says

Unsupported Leg Extension! Stand on one leg and lift the other forward, hands on the hips. Keep the spine tall and the raised leg straight if you can. Standing leg firm. Don't lean back. Breathe, then switch. Steady gnome.

Works on Hip flexors · Quadriceps · Glutes · Core

How to do it

1. Stand tall on one foot with the hands on the hips.
2. Lift the other leg straight in front, foot flexed.
3. Keep the chest tall and the hips level, hold and breathe; switch sides.

Common mistakes

• Don’t lean back to lift the leg.
• Don’t lock the standing knee.
• Don’t let the hips tilt.

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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