Utthita Chakravakasana

Last updated: December 21, 2023

What Does Utthita Chakravakasana Mean?

Utthita chakravakasana is a beginner balancing posture that stretches the arms and legs, and strengthens the hips and core muscles. The name comes from the Sanskrit, utthita, meaning “extended” or “stretched”; chakravaka, meaning “ruddy goose”; and asana, meaning “pose.”

The asana begins in table top pose on the hands and knees with the back parallel to the ground. One leg is lifted and extended straight back while the opposite arm reaches forward.

In English, utthita chakravakasana is known as extended ruddy goose pose, but is more commonly known as sunbird pose. It is also known as dandayama bharmanasana (balancing table pose or extended tabletop pose).


Yogapedia Explains Utthita Chakravakasana

In addition to its physical benefits, utthita chakravakasana improves memory and focus and relieves fatigue, stress and tension.

This asana is believed to activate the manipura (navel or solar plexus chakra), which is associated with personal transforming power and self-esteem. Balancing manipura by practicing utthita chakravakasana is believed to stimulate confidence and willpower, promote decision-making, and develop self-discipline and independence.

If the posture puts too much strain on the knees, a blanket can be placed under them, but yogis with knee injuries should skip this pose.

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Utthita Cakravakasana

Dandayamna Bharmanasana

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