With age-related wear and tear, balance issues are natural. But irrespective of age, a person’s balance, coordination, strength and agility are essential for healthy living. They can help to prevent falls and injuries. Practising yoga every day is one way to keep your body’s balance intact. Tadasana (Mountain Pose) and Garudasana (Eagle Pose) and Talasana (Palm Tree Pose) are popular yoga asanas to improve balance. You can also add Utthita Eka Padasana or one leg raised pose to the list. It is a yoga pose that offers many benefits for not only your body, but also for your mind. It is a balancing pose that promotes lower body strength, sharpens concentration skills and improves posture. Learn the Utthita Eka Padasana steps along with its health benefits.

What is Utthita Eka Padasana?

The name Utthita Eka Padasana is derived from Sanskrit. Utthita means raised, ‘Eka’ stands for one, ‘Pada’ means foot and ‘asana’ means pose. This pose focuses on developing your balance, stability, and strength, says yoga expert Dr Hansaji Yogendra. It involves standing on one leg while extending the opposite leg straight out.

How does Utthita Eka Padasana help with balance?

Utthita Eka Padasana is an excellent yoga pose to improve balance because it can challenge you to stabilise your body on one leg while extending the other leg. By engaging the muscles of the standing leg and core, you can develop better awareness of your body position and coordination, says the expert.

What are the benefits of Utthita Eka Padasana?

Utthita Eka Padasana is beneficial for both the body and mind.

• It engages quadriceps, hamstrings, and calves in the standing leg, promoting lower body strength.
• It activates core muscles to maintain balance, improving stability and posture.
• It stretches hip flexors of the lifted leg, enhancing flexibility and reducing tension in the hips.
• It strengthens muscles supporting the spine, helping in maintaining proper alignment and posture.
• It requires focused attention to maintain balance and stability, sharpening concentration skills.
• It promotes mindfulness and presence in the moment, helping to alleviate stress and anxiety.
• It encourages a sense of peace and tranquility through mindful movement and breath awareness.

How to do Utthita Eka Padasana?

Here are Utthita Eka Padasana steps to follow:

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• Stand straight with your feet together and both your arms by your sides
• Make sure your weight is on one leg
• Inhale as you place both your hands on your waist and lift the opposite leg, extending out in front of you
• Aim to lift the leg straight until it reaches a comfortable height. A 90-degree angle is good enough
• Keep your body steady and maintain a steady gaze
• Hold the position for a few breaths then gently lower the lifted leg

Who should avoid doing Utthita Eka Padasana?

This yoga pose is great for your physical and mental health, but some people must be cautious.

• People with recent or chronic lower body injuries, especially those affecting the ankles, knees, or hips, should avoid this pose or practice it under the guidance of a qualified yoga instructor, suggests Dr Yogendra.
• Pregnant women should be cautious with this pose, especially as their center of gravity shifts while they are expecting. It may be more challenging for them to maintain balance, and there is a risk of falling.
• People with dizziness should approach this pose with caution or avoid it altogether.

Perform Utthita Eka Padasana mindfully. Listen to your body and modify as needed to ensure safety and comfort.