PRACTICE: Find Strength & Length with this Glute-Building Standing Balance Sequence
GLUTES + CORE
SHIVA SQUAT /
Begin in a standing posture (tāḍāsana) with the feet about hips-width apart. Close your eyes and distribute weight evenly between both feet. Make this standing posture an active posture by engaging all the muscles of both legs, the core muscles, and the back muscles. Strive to keep this active engagement and muscle awareness through out the entire exercise.
Shift weight into the right leg. This will be the stabilizing, supporting leg. Step the left leg directly behind the right. Hinge at the waist, bend the left knee, and sink down until the left knee touches the back side of the right knee or calf. Keep the left toe on the ground, or challenge your core stability by keeping the foot hovering above the ground.
STANDING SPLIT /
From the Shiva Squat position, reach the left leg all the way up to the sky. Try to keep the weight in the supporting, standing leg. Work hard to keep both hips "square" to the ground. Stretch the back of the standing leg, feeling the stretch of the hamstrings. Keep the back straight without curling or collapsing the chest inward. Slowly challenge your balance and focus by drawing both hands in toward the chest. Press the palms together in a prayer gesture (añjali mudrā). Breathe deeply.
Balancing Shiva Squat /
Lower the lifted leg down again to touch the calf of the standing leg. You are in a Shiva Squat again, this time without support of both hands on the ground.
Hold this posture steady or pulse down, working the thighs and glute muscles while challenging core stability.
BALANCING WARRIOR iII /
From the squat position, focus in. On an exhalation, expand arms and back leg out into a balancing posture. The supporting leg maintains a slight bend in the knee as the back leg reaches long behind you. Keep reaching crown of the head forward. Hold steady or make it dynamic by transitioning from the single-leg Shiva Squat to the standing Warrior III balance. Move slowly and with control.