Eka Pada Utkatasana

Figure Four

Hips
Figure Four demonstrated on a yoga mat
Right-side demonstration

How to do Figure Four

  1. At the front of your mat, shift your weight onto your right foot.
  2. Cross your left ankle over your right thigh, just above the knee.
  3. Keep your left foot flexed without pulling your toes back forcefully.
  4. Bend your right knee and send your hips back into a small squat.
  5. Keep your right knee tracking in the direction of your right toes.
  6. Let your left knee open from the hip; do not press it downward.
  7. Lightly firm your abdomen to steady your torso.
  8. Reach both arms overhead while keeping your ribs from flaring forward.
  9. Turn your palms toward each other and leave space around your neck.
  10. Rest your gaze on one still point in front of you.
  11. Rise out of the squat before uncrossing your left ankle and placing your left foot down.

Variations

Lift your gaze slightly only if your balance and neck remain comfortable.