SeatedIntermediate
Seated Extended Leg Balance
www.yoga-sequencing.com
About This Pose
Seated Extended Leg Balance challenges core stability while stretching the hamstrings and hip flexors. By extending one leg while balancing on the sitting bones, this pose develops the core control needed for more advanced balancing postures. It's an excellent transition pose and builds both strength and flexibility simultaneously.
Step-by-Step Instructions
- 1
Sit with knees bent and feet flat on the floor
- 2
Hold behind your right thigh and lean back slightly
- 3
Lift the right foot off the floor
- 4
Slowly extend the leg straight if possible
- 5
Release the hands and reach arms forward for balance
- 6
Hold for 5 breaths, then switch legs
- 7
Keep the spine long throughout
Alignment Cues
- Balance on sitting bones, not tailbone
- Keep chest lifted and spine long
- Engage the core to support the position
- Point or flex foot actively
Benefits
- Builds core stability and control
- Stretches the hamstrings of the extended leg
- Strengthens the hip flexors
- Improves balance and body awareness
- Prepares for advanced balancing poses
Modifications
- Bend supporting knee
Variations
- Seated extended balance
Cautions & Contraindications
Cautions
- Avoid locking knee
- Maintain control
Avoid this pose if you have:
- Hip injury
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
seatedbalancecore
Equipment
yoga mat
