Pace Setter : March 2024

Yoga for Runners – Pose of the Month: Standing Figure Four, Ardha Utkatasana

by Sally Drake

This pose is a great challenge for runners, combining balance with a deep opening for the hips. One-legged balance poses like Standing Figure 4 are an excellent opportunity to strengthen the foot, ankle and lower leg, while also enhancing focus and mental steadiness. The bend in the knees strengthens the quadriceps while the hip opening stretches the outer hip, targets the hip flexors, outer glutes and lower back. This pose does a lot!

How To Practice: From mountain pose (Tadasana), keep the feet together or a few inches apart, slightly bend the knees, send the hips back and down while keeping the spine long and shoulders back (think about drawing the shoulders blades together). LIft the right leg off the floor and keep the knee bent as you open it to the right and place the right ankle over the left thigh, flexing the foot. Bring the hands together at the front of the heart.

Hold the pose for several rounds of breath. Be sure to do the pose on both the right and left sides.

Tips: Keep length in your spine and chest open. Press firmly into your standing foot for balance. If balance is challenging, practice the pose near a wall or chair for support and remember to gently focus your gaze on one place or thing. To go further in the pose and target the hamstrings, lean the torso forward so your chest lowers and your hands rest on your right calf. There are endless ways to experience this pose–have fun and be creative as you explore!

Sally Drake has been a runner in the Capital District community for over twenty years and  is a 200-hour certified yoga teacher. Join her Monday mornings at 6:30am  for a Flow and Let Go Yoga flow at The Hot Yoga Spot in Albany–a perfect class to recover from weekend long runs or races. Follow her on instagram @sdrakeyogi for schedule updates.

 

 

 

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