A great work out for Martial Arts, Yoga and for general fitness. Perfect for improving focus, balance, flexibility and grounding.
Also known as the One Legged Chair Pose, Single Leg Chair Pose, Standing Pigeon Pose, Eka Pada Utkatasana, Grasshopper Pose and Shaolin Squat.
This is mostly known as a Yoga pose but is also used in Martial Art training.
How to perform
Continuing on from my Exercises for Martial Arts article – One-Legged Chair is very powerful for strength-building in the legs, balance and unlocking the hips.
If you’re new to this pose, don’t bend so deep. If you can stand to go deeper in the bend, however, hold steady and breathe. If you want, you can bend until your butt is in line with your knee. Take a look at the below Youtube clip. I wouldn’t advise standing on a fence to begin with but it looks good.
The standing leg becomes incredibly strong as your balance improves and you can go lower and deeper. There are lots of variations to this pose. The next clip is a good guide to some variations
Not good at balancing yet? Stand next to a wall and tap it occasionally with your hand for steadiness.
I normally practice this two or three times a week for one or two minutes on each leg.
Benefits
This pose improves core strength and balance, opens the hips, and strengthens the legs. You will need good focus to maintain this pose, which can help clear your mind. In everyday life, it is good to have well-toned legs and a better sense of balance to prevent falls. Opening your hips can also relieve the tightness that develops from sitting too much.
For Martial Arts this is great for improving your stances and grounding. Especially those low and slow stances where you briefly balance on one leg.
Caution
Balance is a big thing so if you’re not confident to begin with then don’t go so low or be very close to a wall or something to grab hold of.
If you have a knee problem then be cautious if you want to go lower. Feel your body, relax and be confidently cautious.
For more exercises just click on the category link Work Out
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