Standing Figure-4 Pose
Improve balance & hip flexibility with the Standing Figure-4 Pose! Strengthen your legs and find your center.
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand tall with your feet hip-width apart and arms at your sides.
2. Shift your weight onto your right foot, lift your left foot off the ground and cross your left ankle over your right thigh just above the knee.
3. Bend your right knee, sinking your hips back as if sitting into a chair, keeping your back straight to enter the figure four position.
4. Bring your hands together in a prayer position at chest level, or extend your arms out for improved balance.
5. Hold this position while breathing deeply for 20-30 seconds, keeping your hips square and ensuring that your standing knee doesn't extend past your toes.
6. Slowly return to the starting position and repeat on the other side.
Remember to keep your standing foot firmly planted and avoid locking the knee. This exercise improves balance, flexibility in the hips, and strength in the supporting leg. Always listen to your body and adjust the pose as needed to maintain comfort and stability.
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