EY-kah PAH-dah oot-kah-TAHS-ah-nah
A challenging standing balance and hip opener that builds leg strength and focus. It targets the deep gluteal muscles while improving coordination and stability.
From Chair Pose, cross one ankle over the opposite thigh.
Flex your lifted foot and sit your hips back and down.
Keep your chest lifted and your hands at your heart.
Ground down firmly through all four corners of your standing foot.
Keep your standing knee pointing forward and stable.
Keep your lifted foot flexed to protect your knee.
Sit your hips back as if sitting in a low chair.
Lengthen your spine and keep your gaze steady on one point.
Strengthens the standing leg (quads, glutes, ankle).
Deeply opens the outer hip and glute of the lifted leg.
Improves balance and core stability.
Builds persistence and unwavering focus.
Cultivates a sense of calm under physical challenge.
Practice with your back or one hand against a wall to help you stay steady as you sink into the pose.
Place your hands on blocks in front of you if you want to deepen the hip stretch while staying balanced.
Stand beside the student and place one hand on their shoulder and the other on their hip to help them find balance.
Make sure they are keeping their standing knee safe and not twisting it.
Balance on one leg and cross your other leg over.
Stay strong on your standing foot and sit low, opening your hip with a steady and calm breath.