Standing Figure Four Pose

The Standing Figure Four Pose is a yoga-inspired exercise that targets the muscles of the lower body, particularly the glutes, hips, and thighs. It is a standing variation of the traditional Figure Four Pose often performed on the floor. This pose helps to improve lower body strength, balance, stability, and flexibility. To get into the Standing Figure Four Pose, begin by standing tall with your feet hip-width apart. Shift your weight onto your right foot and slightly bend your right knee. Then, lift your left foot off the ground and cross it over your right thigh, aiming to bring the left ankle just above the right knee in a figure four shape. As you find your balance, engage your core muscles for stability and gently press your left knee out to the side, feeling a stretch in your left hip area. If you're able to maintain your balance comfortably, you can deepen the stretch by bending your right knee further into a squat-like position. It's important to keep your back straight and avoid rounding your shoulders. The Standing Figure Four Pose can be held for 30 seconds to a minute on each side, gradually increasing the duration as you become more comfortable. Remember to breathe deeply throughout the exercise, allowing your breath to help you relax and deepen into the pose. Regular practice of this exercise can contribute to improved lower body strength, increased flexibility, and enhanced overall balance and stability.

Instructions

• Start by standing tall with your feet hip-width apart.
• Shift your weight onto your right foot and lift your left foot off the ground.
• Bend your left knee and place your left ankle on top of your right thigh, just above the knee.
• Flex your left foot to protect your knee joint.
• Keep your standing leg slightly bent and engage your core for stability.
• Bring your hands together at your heart center for balance.
• If you need more support, you can place your left hand on a wall or chair.
• Hold this pose for 30 seconds to 1 minute, focusing on your breath and maintaining your balance.
• Repeat the pose on the other side by shifting your weight onto your left foot and placing your right ankle on your left thigh.
• Remember to listen to your body and modify the pose as needed to avoid discomfort or pain.

Tips & Tricks

• Focus on maintaining proper alignment by engaging your core and lengthening your spine.
• Keep your shoulders relaxed and away from your ears while performing the pose.
• Breathe deeply and fully throughout the exercise to enhance relaxation and increase oxygen flow to the muscles.
• Start with shorter durations and gradually increase the length of time you hold the pose to build strength and flexibility.
• Listen to your body and avoid pushing beyond your comfort zone to prevent potential injuries.
• Modify the pose if needed by using a wall or a chair for support until you build up balance and stability.
• Incorporate this exercise into your regular stretching routine to improve hip flexibility and lower back mobility.
• Maintain awareness of your standing foot, distributing your weight evenly and grounding through all four corners of the foot.
• Be patient with your progress; flexibility and balance take time to develop, so don't get discouraged if you are not able to fully achieve the pose immediately.
• Consider consulting with a certified yoga instructor or fitness professional to ensure proper form and alignment during the exercise.