SeatedIntermediate
Seated Both Legs Extend
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About This Pose
Seated with Both Legs Extended is the foundation for many forward folds and hamstring stretches. Also known as Staff Pose preparation, this position establishes proper seated alignment with an active core and engaged legs. It strengthens the postural muscles while creating length through the hamstrings and spine.
Step-by-Step Instructions
- 1
Sit on the mat with legs extended straight in front
- 2
Flex your feet, pressing through the heels
- 3
Place hands beside hips, fingertips pointing forward
- 4
Press down through hands to lift and lengthen the spine
- 5
Engage the quadriceps, feeling kneecaps lift
- 6
Draw the belly button toward the spine
- 7
Hold for 5-8 breaths with active engagement
Alignment Cues
- Stack shoulders over hips
- Keep legs active with toes pointing up
- Avoid rounding the lower back
- Lengthen from tailbone to crown
Benefits
- Establishes proper seated posture alignment
- Strengthens the core and back muscles
- Lengthens the hamstrings gently
- Prepares the body for forward folds
- Improves awareness of neutral spine position
Modifications
- Hands behind thighs
Variations
- Seated double leg lift
Cautions & Contraindications
Cautions
- Avoid rounding back
- Move slowly
Avoid this pose if you have:
- Back injury
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedabscore
Equipment
yoga mat
