Standing Figure-4

Eka Pāda Utkaṭāsana

Read what the gnome says

Standing Figure Four! Stand on one leg and cross the other ankle over the thigh, just above the knee. Flex that foot to protect the knee. Now bend the standing leg and sit your hips back, chest lifted, hands in prayer. Don't round the back. Wobble? Breathe.

Works on Quadriceps · Glutes · Piriformis

How to do it

1. Stand tall on one foot, hands together at the heart.
2. Cross the other ankle over the standing thigh and flex the lifted foot.
3. Bend the standing knee and sit the hips back, as if onto a chair, and hold, then switch sides.

Common mistakes

• Don’t press on the crossed knee with your hands.
• Don’t round the back as you sink down.
• Don’t let the standing knee wobble inward.

Benefits

• Builds strength and steadiness in the legs.
• Improves posture and balance.
• Wakes up the whole body: good early in a practice.

Take care: Go easy or skip if you have knee, ankle or hip pain, or feel dizzy. Keep a wall or chair within reach for balance.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Standing

• Bound Reverse WarriorIntermediate
• Chair Pose on TiptoesIntermediate
• Chair-Supported Warrior IIIIntermediate
• Dancer PoseIntermediate
• Dancer Pose with StrapIntermediate
• Dancing Shiva PoseIntermediate