Figure Four
| Sanskrit Name: | Eka Pada Utkatasana |
|---|---|
| Category: | Standing |
| Share on: |
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Pilates Lesson Planner
| Category: | Yoga Lesson Planner |
|---|---|
| Sub Category: | Standing |
| Types: | Balance, Chest Opener, Hip Opener, Standing, Strengthen, Stretch |
| Anatomy: | Arms & Shoulders, Biceps & Triceps, Core, Hamstrings, Hips, Lower Back, Middle Back, Psoas, Wrists & Arms |
| Chakras: | Base, Crown Centre, Sacral Centre, Solar Plexus Centre, Third Eye |
| Therapy: | Leg Congestion, Poor Posture, Varicose Veins |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Start in Mountain. Raise arms perpendicular to floor. Bend knees into Chair Pose. Firm shoulder blades against back. Draw hands to heart centre. Root down through right foot. With a strong core lift left foot away from mat. Place left ankle on top of right thigh. Pull core up and in. Draw weight onto right heel. Hips level. (Optional: Shift torso forward and hover arms over left shin). Find spot to focus gaze. Repeat on other side.
Balance. Focus. Strengthens ankles, thighs, calves, spine. Hip opener.
A) Back against wall. B) Close eyes. C) Bring hands over head. D) Baby tree (place insides of soles of one foot near insides of ankles of the other foot). F) Hands on hips. G) Hold ankle with one hand and use other hand to balance. H) Hold onto a chair. I) Half lotus tree (bring foot higher up your thigh).
Knee injury.
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Benefits Of Balance Poses
Balance is the ability to control your body’s position, whether stationary (i.e. a complex yoga pose) or while moving (e.g. playing golf).
Balance is a key component of Yoga, along with strength and flexibility poses.
Top 5 benefits to of balance poses…
1) Body Awareness – Body awareness is the sense of how your limbs are oriented in space, also known as proprioception. Balance training improves body awareness, which decreases the likelihood of injury.
2) Coordination – Balance poses requires your entire body to work in harmony, otherwise you will fall or stumble. Improved coordination during balance poses will be transferred into coordination in everyday life.
3) Joint Stability – Balance poses promote stable knees, ankles, hips, and shoulders. This can prevent a multitude of injuries including sprained ankles and knee problems.
4) Reaction Time – Balance poses can improve your reaction time. If you happen to slip or stumble when performing balance poses, your body needs to re-balance immediately or you will fall. This in turn will improve your reaction time in everyday life.
5) Long Term Health – Adding balance poses into your Yoga session helps to maintain or improve your balance, which is needed to prevent falls and fractures. As we age, our balance can deteriorate. Yoga balances will help delay that deterioration.
