Hurdler Pose is a yoga pose not so common. So, if you have the opportunity to find out, you will find this is a very beautiful posture with miraculous effects that other poses are hard to match.
Hurdler Pose is an advanced manual promotion posture with the Sanskrit name Eka Pada Koundinyasana II. In this position, you will keep your balance by hand while the body is raised parallel to the floor with one leg stretched to one side and the other leg straightened back.
This posture not only helps build arm and central strength but also provides lessons on balance retention for application in yoga postures Advanced.
Benefits of hurdles posture
Fence posture works:
- Improve balance
- Increase power for the core region
- Stretching hamstring and groin
- Increase arm power
- The hurdles posture is also an effective hip opening exercise. This regular posture will help reduce the pressure on many parts of the body due to having to sit and work a lot. In addition, this posture also helps to develop awareness and increase concentration. Once you have done proficiency, you will feel extremely confident
Detailed instructions on how to perform hurdles
One of the simplest ways to perform a hurdles posture is to enter the Lizard Pose posture
In the lizard posture with the left foot placed ahead. Lift your elbows off the floor by straightening your arms.
Apply your left arm below your left foot and place your palm outside the left foot.
Stamping both arms is like when performing a Chaturanga crocodile posture with biceps parallel to the floor
Start straightening the left leg, place the left thigh on the biceps and lift off the floor
Turn the weight forward into the arm so that the right leg can be lifted straight back up from the floor. Impact on the right thigh to keep the legs advanced and straight.
Eyes looking forward. You don’t have to face your neck, but don’t let your head bow down
Try to keep the posture for five breaths.
To get out of the posture, lower your hind legs to the ground and then take the opposite of the above steps to the original posture.
Note when performing this pose
In order to perform an effective hurdles posture and limit injury, you need to note a number of things:
- Holding the shoulders square, squeeze the shoulder blades together. Avoid letting your shoulders sag
- Avoid doing if you have low back pain, sciatica, shoulder injury, wrist injury or conditions like carpal tunnel syndrome.
- Pregnant women, who have high blood pressure are also not encouraged to perform.
- If it hurts, stop practicing and try again at the next training session.
- This is a balance posture so there is still a risk of falling. You can add something as soft as a cushion or lower pillow to avoid getting hurt.
How do I properly align my body in the hurdler pose?
To properly align your body in the hurdler pose, follow these steps:
Begin in a standing position with your feet together and your arms by your sides.
Shift your weight onto your left leg and lift your right leg off the ground.
Flex your right foot and extend your right leg out to the side, keeping your hips level and facing forward.
Reach your arms out to the sides or overhead, keeping your shoulders relaxed and your gaze fixed on a stationary point.
Hold the pose for several breaths, then switch sides and repeat on the other side.
Remember to keep your body relaxed and your breath even as you hold the pose. If you feel any discomfort or strain in your body, make adjustments to your alignment as needed.
How can I modify the hurdler pose if I’m not yet ready for the full pose?
If you’re not yet ready for the full hurdler pose, there are several modifications you can try to help build up your strength and flexibility:
Place a yoga block or pillow under your lifted foot to help stabilize your balance.
Keep your lifted leg bent and rest your foot on the floor instead of extending it out to the side.
Place your hands on your hips or on the floor for added support.
Work on building up your strength and flexibility gradually, starting with simpler balance poses and gradually working your way up to the full hurdler pose.
Remember to listen to your body and only attempt modifications that feel comfortable and safe for you. It’s better to start slowly and gradually increase your challenge as you become stronger and more confident in your abilities.