Developing balance along with the ability to maintain or increase hip mobility are two things that any athlete wouldn’t mind having in their repertoire. This pose does both! Below are the steps to get into this pose for you to easily incorporate it into your fitness routine.
1) Start in a standing position with legs actively engaged, belly pulled in, and spine tall.
2) Shift and ground the weight into your left foot while you lift and hug the right foot up towards or into your belly button area. Keep the right toes engaged and pulled towards the right knee.
3) While you lift the foot, be aware of any pain or unnatural sensation in the knee. If there is pain, back out of the pose.
3) Grip onto the right top of the foot with your left hand, palm facing up like a bicep curl. Slowly allow the knee and hip to open by shifting the knee in the direction of the ground while you squeeze the ankle up into the belly button.
4) The knife edge of your right foot should squeeze and rest along the curve of the top of your thigh and pelvis.
4) Feel free to hold the foot with the left hand, or if the knee has no pain and you can steadily maintain the action of pulling the heel in the direction of the belly button, release both hands and rest them at heart center.
STRENGTH TIP: Developing single leg strength in the glutes, hamstrings, quadriceps, and core will greatly increase your ability to stand with steadiness in this pose.
Try this pose to test your balance and free your hips, two important attributes for any athlete or fitness fan.