Standing Knee Hug
Utthita Ekapada Apanasana
About This Pose
Standing Knee Hug (Utthita Ekapada Apanasana) is an accessible standing balance that combines the benefits of Apanasana (Wind-Relieving Pose) with the stability demands of a single-leg stance. This gentle yet effective posture stretches the hip flexors and lower back while strengthening the standing leg and developing balance. The pose is excellent for beginners learning to balance on one leg, as the compact shape with the knee drawn in creates a low center of gravity. It's also valuable in warm-up sequences to prepare the hips for deeper stretches and as a transitional pose in standing flow sequences. The hugging action creates a sense of self-comfort and grounding, making this pose both physically beneficial and emotionally soothing.
Step-by-Step Instructions
- 1
Begin in Mountain Pose (Tadasana) with feet hip-width apart
- 2
Shift your weight onto your left foot, grounding firmly
- 3
Lift your right knee toward your chest
- 4
Interlace your fingers around your right shin, just below the knee
- 5
Gently hug the knee toward your chest
- 6
Keep your spine tall and chest lifted
- 7
Engage your core to maintain balance
- 8
Fix your gaze on a steady point ahead
- 9
Hold for 5-8 breaths
- 10
Release the leg slowly back to the floor
- 11
Repeat on the second side
Alignment Cues
- Ground through all four corners of the standing foot
- Keep the standing leg strong with a micro-bend in the knee
- Maintain a tall spine—avoid rounding or leaning back
- Draw the knee toward the chest, not across the body
- Keep shoulders relaxed and down away from ears
- Engage the core to support balance and spinal alignment
Benefits
- Gently stretches the hip flexors, glutes, and lower back
- Strengthens the standing leg, ankle, and foot
- Improves balance and single-leg stability
- Aids digestion and helps relieve gas and bloating
- Releases tension in the lower back and sacrum
- Develops focus and concentration
- Prepares the body for deeper hip stretches
- Calms the nervous system and reduces anxiety
Modifications
- Practice with your back against a wall for support
- Hold onto a wall or chair with one hand
- Keep the lifted foot lightly touching the standing leg's calf
- Use a strap around the foot if reaching the knee is difficult
Variations
- Add a gentle twist by rotating toward the lifted knee
- Extend the arms overhead while hugging the knee
- Flow dynamically: alternate legs with breath
- Progress to Extended Hand to Big Toe Pose by straightening the lifted leg
Cautions & Contraindications
Cautions
- Keep the standing knee soft—avoid locking it
- Maintain an upright spine; don't round forward excessively
- If balance is challenging, practice near a wall
- Hug the knee gently—don't pull forcefully
Avoid this pose if you have:
- Acute knee injury in either leg
- Recent abdominal surgery
- Severe balance disorders
- Hip replacement or acute hip injury
- Pregnancy in later stages (balance considerations)
Quick Facts
Primary Focus
hipsSecondary Focus
Suggested Hold
20 seconds
Tags
Equipment
