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.