Eka Pada Utkatasana: Standing Figure 4 Pose / One-Legged Chair Pose

standing figure 4


I recently fell in love with standing figure 4 pose, also known as, one-legged chair pose. Admittedly, my sudden infatuation with a more or less “basic” pose is rooted in an ulterior motive; setting up for flying pigeon.

One legged chair pose is an awesome way to strengthen the legs and core, as well. This asana requires a lot of stability and is a great way to develop better balance.

Standing Figure 4 Pose opens the outer hip and stretches the hamstrings, hips, legs, low back, and piriformis.


Begin standing with your feet hip-distance apart in Mountain Pose.

With a deep bend in your knees, sit low and ground yourself into chair pose. Find your center and stabilize your core. Bring your hands to your heart in prayer position.

Find an unmoving point of focus to gaze at as you prepare to balance.

Shift your weight into your right heel, and lift your left leg off of the mat. Be mindful to keep your hips level as you place your left ankle on top of your right thigh (near your knee).

Lift your torso and open your heart. Stay here for a few deep, steady breaths before switching sides.



Don’t wait for everything to be perfect before you decide to enjoy your life. – Joyce Meyer