Balance Hip Mobility

Benefits:
  • Improves balance and body awareness
  • Strengthens feet, ankles, knees, hips and core
  • Stretches hamstrings and hips
  • Increases hip mobility
Cues:
  • Find mountain pose
  • Feel strongly into the four corners of the right foot
  • Put a slight bend in your knee engaging the quads and glutes
  • On an inhale and lift your left knee towards your chest 
  • On an exhale externally rotate your left hip bringing the left knee away from you
  • On an inhale bring your left knee back to centre
  • On an exhale straighten your right leg back behind you while folding forward at the hips
  • On an inhale come back to balancing on the right leg with your left knee in towards your chest
Common Errors:
  • Alignment of the knee of the standing leg
  • Hips out of neutral
  • Loss of connection with the four corners of the feet
Modifications:​​
  • ​
Cautions:
  • ​Injuries to the:
    • Feet
    • Ankles
    • Knees
    • Hips
    • Low back
Alternative Poses:

Anatomy

Lengthening:
  • Glutes
  • Hamstrings
  • Adductors
Strengthening:
  • Feet
  • Ankles
  • Glutes
  • Quads
  • Adductors
  • Hip Flexors
  • Core