Utpluthih (उत्प्लुतिः)

Utpluthih (उत्प्लुतिः), or Lifted Lotus Pose, is a challenging arm-balancing pose in yoga. The name comes from the Sanskrit words ut (upward), pluthih (to lift), and is also known as Tolasana (Scale Pose) or Lulitasana (Swing Pose). This pose is an excellent test of strength, balance, and focus, and it is typically performed at the end of a seated sequence.

How to do Utpluthih

  1. Start in Padmasana (Lotus Pose):
     Sit on your mat with your legs extended. Bend your right knee and place your right foot on your left thigh, close to the hip crease. Then, bend your left knee and place your left foot on your right thigh, as high up as you can. This is the foundation of the pose, and it's essential to be comfortable and stable in Padmasana before attempting Utpluthih.
  2. Position your hands:
     Place your hands on the floor next to your hips. Your hands should be flat on the mat with your fingers spread wide, acting like a firm foundation. Some variations place the hands slightly in front of the hips or use blocks for a greater lift.
  3. Engage your core and lift:
     Inhale deeply, then as you exhale, press firmly into your hands. Engage your core muscles (including your abdominal muscles and pelvic floor) and lift your entire body—hips, legs, and feet—off the floor.
  4. Hold the pose:
     Once lifted, keep your arms straight and your body in a state of poise. Focus on maintaining a strong core and a lifted chest. Your gaze (drishti) can be directed forward or toward your nose.
  5. Breathing:
     Maintain a smooth, deep breath throughout the pose. The breath is crucial for maintaining balance and lightness.
  6. Release:
     Slowly and with control, exhale as you lower your body back down to the mat. Release the legs from Padmasana and take a moment to rest.

Modifications and Variations:

  • For beginners or those with tight hips: If full Padmasana is not accessible, you can practice the pose in Ardha Padmasana (Half Lotus) or a simple cross-legged position (Sukhasana).
  • For wrist or arm strength issues: Use yoga blocks under your hands to give you more height and reduce the pressure on your wrists.

Benefits of Utpluthih

Utpluthih is an intense posture that offers numerous physical and energetic benefits:

  • Strengthens the upper body:
     It builds significant strength in the arms, wrists, shoulders, and chest. The biceps, triceps, and brachioradialis muscles are particularly engaged.
  • Develops core strength:
     This pose is a powerful core workout, targeting the abdominal muscles, glutes, and pelvic floor. It helps to tone and stabilize the core.
  • Improves balance and focus:
     Balancing the entire body on the hands requires immense concentration and body awareness, which enhances both physical and mental balance.
  • Stimulates the digestive system:
     The deep engagement of the core and abdominal muscles can help to improve digestion.
  • Activates chakras:
     In a more spiritual context, this pose is believed to activate and balance the Mooladhara (Root), Svadhisthana (Sacral), and Manipura (Solar Plexus) chakras, bringing a sense of groundedness, stability, and confidence.

Contraindications of Utpluthih

Avoid or modify this pose if you have:

  • Wrist, elbow, or shoulder injuries:
     The entire body weight is placed on the hands and arms, which can exacerbate existing injuries.
  • Hip or knee problems:
     The deep flexion and external rotation of the hips and knees in Padmasana can be harmful if you have any pre-existing conditions or injuries in those joints.
  • Lack of preparation:
     If you are not yet comfortable and stable in Padmasana or if your upper body and core strength are not developed, it is best to practice preparatory poses like Lolasana (Pendant Pose) or Bakasana (Crow Pose) first.
  • Recent surgery:
     Avoid this pose after any recent surgery, especially in the abdominal or upper body areas.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Arms and Shoulders:
 Deltoids, pectoralis major, biceps, triceps, and latissimus dorsi are all active in lifting and stabilizing the body.

Core:
 The transverse abdominis, rectus abdominis, obliques, and the muscles of the pelvic floor (Mula Bandha) are crucial for the lift and for holding the pose.

Hips and Legs:
 The hip flexors and glutes are engaged to keep the Padmasana compact and lifted. The knees and ankles are in a deep flexion and external rotation.

Spine:
 The muscles along the spine are engaged to keep the back lifted and straight, preventing rounding.