Notes
Tightness in the hamstrings or gluteus maximus in the lifted leg can cause spinal flexion
by pulling on the pelvis and tipping it posteriorly. This can lead to hip extension or knee
flexion in the standing leg. It is better to bend the knee in the lifted leg and find neutral
curves in the spine, neutral extension in the standing hip, and knee extension (but not
hyperextension) in the standing leg. Weakness in the hip flexors (psoas major, iliacus, and
rectus femoris) of the lifted leg can also cause the quadratus lumborum to attempt to help
with lifting the leg.
Abductors of the standing leg are working eccentrically; if they are weak or tight, the
hip of the lifted leg hikes up or the rotators (gluteus maximus, piriformis, and obturators)
try to stabilize the pelvis and the pelvis rotates on the standing leg, rather than staying
level and facing forward.
The more strength and adaptability you have in the feet and ankles, the more options
you have for finding balance on the standing leg.
Breathing
In maintaining this balancing pose, if there isn’t enough support in the deep hip flexors
(psoas major and iliacus), the stabilizing action in the abdominal muscles combines with the
bracing action of the arms, which can create an overall reduction of breathing capacity. If
excessive muscular tension exists, the reduced volume of breath is not sufficient to fuel the
effort, and the movement caused by increasing the volume of breath might compromise
the balance.
Utthita Hasta Padangusthasana (continued)