Active Sitting
Yoga: Standing one leg side balance
Yoga
Exercise Description:
Yoga: Standing one leg side balance
Classification:
Yoga
Instruction:
Begin in a standing position Tadasana/mountain pose. Spread the toes lift the kneecaps to contract the quadriceps, tuck the tailbone under gently, lengthen the spine gently tuck the chin in. Find a point to focus on, contract the abdominals lift the pelvic floor muscles and lift the right foot off the floor. Either grab onto the strap and place it around the sole of the right foot or grab the big toe with the first two fingers of the right hand. Don't allow the left leg to bend and keep the spine erect. Now the straighten the right leg. If you are using the strap, grip the strap with both hands. Maintain the focus on one point and breath smoothly here. Continue to lift the left kneecap by contracting the quadricep muscles. Flex the right foot and work the toes towards the body and the heel away. Resist the temptation of rounding the spine to get further towards your foot. Stay here for 5 to 10 deep breaths. Repeat on the other side. With the strap either around the sole of the right foot or the first two fingers connected to the big toe pivot the right leg to the side. Try not to interfere with the neutral positioning of the hips. Extend the left arm out to the side and keep hips, shoulders and left leg straight. Only if the balance is good, look over the left middle finger and hold this pose for 5 to 10 deep breaths. Repeat on the other side.
Side Note:
Strengthens the hip, knee and ankles stabilizers. Improves balance, focus and concentration. Strengthens the core stabilizers. Calms and centers the mind. Increases the suppleness of the hips, inner thighs and hamstrings.
