Squats
These poses build core and leg strength, tone the muscles of the lower body, and help to open and stretch the muscles of the hips, groins and chest. They benefit the cardiovascular, respiratory, urinary and reproductive systems. Holding these poses warms and energizes the body. Many of these poses are an integral part of Kundalini Yoga.
The Figure 4 Pose (Eka Pada Utkatasana) is a squatting version of Pigeon Pose, and thus helps to stretch and keep supple the hip flexor muscles. However, this is a safer version of Pigeon Pose for people with sensitive or vulnerable knees. Flexing the lifted foot protects the knee joint. A squatting Figure 4 also involves balance and core work. Once you gain confidence in this pose, it can be a lot of fun.
Jenny in Garland Pose (Malasana) along the shore of Lake Cowichan, Gordon Bay Provincial Park, Vancouver Island, B.C. (Photo by Ian Hatter).
Jenny in Pose of the Goddess (Deviasana), also called Fierce Pose or Fiery Angle Pose (Utkata Konasana), below Druid Arch, Canyonlands National Park, Utah (Photo by Ian Hatter).
Jenny in Goddess (Deviasana) or Fiery Angle Pose (Utkata Konasana) at Sand Point, Olympic National Park, Washington State (Photo by Ian Hatter).
Jenny in Figure Four Pose (Eka Pada Utkatasana) on Mount Galliano, Galliano Island, B.C. (Photo by Ian Hatter).
Jenny in Figure Four Pose (Eka Pada Utkatasana) at Sand Point, Olympic National Park, Washington State (Photo by Ian Hatter).
Jenny in Figure Four Pose (Eka Pada Utkatasana) in the Needles section of Canyonlands National Park, Utah (Photo by Ian Hatter).
Jenny in Figure Four Pose (Eka Pada Utkatasana) on Abbot Ridge, Glacier National Park, B.C. (Photo by Ian Hatter).
Jenny in a forward folding version of Figure Four Pose (Eka Pada Utkatasana) on Parker Ridge, Banff National Park, Alberta (Photo by Ian Hatter)
