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Standing Balance Asana · Elementary (Level 2) · Catalog #800771

Bound Standing Knee Hug Baddha Utthita Apanasana

Standing Knee Hug with the arms binding. The bind deepens the rotation or the opening considerably and demands shoulder range before the pose itself can be entered at all.

Practice Bound Standing Knee Hug (Baddha Utthita Apanasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.
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Bound Standing Knee Hug (Baddha Utthita Apanasana) — Standing Balance Yoga Posture Illustration

Bound Standing Knee Hug (Baddha Utthita Apanasana) — Standing Balance posture targeting Hip Flexors, Glutes, Abs, Shoulders, Chest · Even ujjayi breath · Fixed point drishti.

Vāta: Pacifies (-1) Pitta: Neutral (0) Kapha: Pacifies (-1)
Sanskrit Name
Baddha Utthita Apanasana
Posture Family
Standing Balance
Difficulty
Elementary (Level 2)
Recommended Hold
30 seconds
Breath Pattern
Even ujjayi
Drishti (Gaze)
Fixed point
Target Muscles
Hip Flexors, Glutes, Abs, Shoulders, Chest
Energy Expenditure
2.8 METs

Alignment, Breath & Drishti Cues for Bound Standing Knee Hug

Bound Standing Knee Hug (Baddha Utthita Apanasana) belongs to the Standing Balance posture family and engages the Hip Flexors, Glutes, Abs, Shoulders, Chest at an intensity of approximately 2.8 METs. Standing Knee Hug with the arms binding. The bind deepens the rotation or the opening considerably and demands shoulder range before the pose itself can be entered at all.

  • Breath Rhythm: Maintain Even ujjayi throughout the 30-second hold so nervous system tone remains steady.
  • Visual Focal Point (Drishti): Direct the gaze toward Fixed point to quiet peripheral distraction and stabilize balance.
  • Primary Anatomical Focus: Concentrates mechanical load and mobility across Hip Flexors, Glutes, Abs, Shoulders, Chest.
  • Minimum Recommended Age: 3 years (36 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

  • Vāta Effect: Pacifies (-1) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
  • Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 30 seconds.
  • Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.

Contraindications & Safety Precautions

  • Balance disorders
  • Shoulder injury

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