Standing Knee-to-Chest Pose anatomy

Standing Knee-to-Chest Pose · Utthita Pavanamuktasana · Tư thế đứng ôm gối

Standing Knee-to-Chest Pose mainly works quadriceps (left), iliopsoas (right), erector spinae, biceps brachii; it stretches gluteus maximus (right); gluteus medius (left), gluteus minimus (left), soleus (left) stabilize.

Opening the 3D model…

Stand tall as in Mountain Pose and shift the weight onto the left leg, the left foot rooted evenly, the front thigh gently firm so the knee is straight but not locked. Inhale and lift the right knee; interlace the hands around the right shin just below the knee and draw the thigh close to the chest, the right foot relaxed. The spine grows tall, the breastbone lifts, the shoulders settle away from the ears, and the back does not round as you draw the knee in; the pelvis stays level and the standing hip does not push out to the side. Fix your gaze on one point ahead and breathe evenly. The back of the right hip and the right buttock get a gentle stretch, while the standing leg, the gluteus medius and the muscles around the ankle work to keep you balanced; a good warm-up before other one-legged standing poses. If you are unsteady, stand beside a wall with one hand on it and the other holding the knee; with knee pain hold the back of the thigh instead of the shin.

Muscles in this pose

Working (contracting): Quadriceps (left), Iliopsoas (right), Erector spinae, Biceps brachii

Stretching: Gluteus maximus (right)

Stabilizing: Gluteus medius (left), Gluteus minimus (left), Soleus (left), Tibialis anterior (left), Tibialis posterior (left), Fibularis group (left), Transversus abdominis

Why these muscles work or stretch

• Quadriceps · Working (contracting): Keeps the standing leg straight and steady
• Iliopsoas · Working (contracting): Lifts the knee before the hands take hold
• Erector spinae · Working (contracting): Keeps the back straight, not rounding, as the knee comes in
• Biceps brachii · Working (contracting): Hugs the knee to the chest
• Gluteus maximus · Stretching: The right hip folds deeply: the main stretch
• Gluteus medius · Stabilizing: Keeps the pelvis level so the hip does not drop
• Tibialis posterior · Stabilizing: Supports the arch of the standing foot

Practice cues

• Standing leg steady, front thigh gently firm, knee not locked
• Draw the knee to the chest while the back stays straight and the breastbone lifts
• Keep the pelvis level; don't push the standing hip out

Benefits

• Trains balance and focus
• Strengthens the standing leg, the gluteus medius and the arch
• Gently stretches the back of the hip and the buttock of the lifted leg

Cautions / contraindications

• Dizziness or low blood pressure: practise near a wall or a chair
• Use caution with knee pain; hold the back of the thigh instead of the shin
• Use caution with an injury to the knee, ankle or hip of the standing leg

Easier variations

• Stand beside a wall, one hand on it and the other holding the knee
• Hold the back of the thigh and lift the knee only to hip height

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
• Standing Head-to-Knee Pose Dandayamana Janu Sirsasana (Bikram)
• One-Legged Chair Pose (Figure Four) Eka Pada Utkatasana
• Wide-Angle Seated Forward Bend Upavistha Konasana
• Standing Half Forward Bend Ardha Uttanasana
• Warrior III Virabhadrasana III

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)