SeatedBeginner
Seated Hold Balance
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About This Pose
Seated Hold Balance is a core-strengthening pose where you balance on your sitting bones while holding the legs in various positions. This posture develops the strength and stability needed for Boat Pose and other balancing poses while teaching proper engagement of the deep core muscles. It's accessible yet challenging.
Step-by-Step Instructions
- 1
Sit with knees bent, feet flat on floor
- 2
Hold behind your thighs for support
- 3
Lean back until you find balance on sitting bones
- 4
Lift feet off the floor, shins parallel to ground
- 5
Find stillness in the balance
- 6
Option to release hands for more challenge
- 7
Hold for 5-10 breaths
Alignment Cues
- Balance on sitting bones, not tailbone
- Keep spine long and chest lifted
- Engage core to maintain stability
- Breathe steadily without holding
Benefits
- Develops core stability and strength
- Teaches balancing on sitting bones
- Prepares for Boat Pose and variations
- Builds hip flexor strength
- Improves focus and concentration
Modifications
- Support hands lightly
Variations
- Seated balance hold
Cautions & Contraindications
Cautions
- Avoid holding breath
- Maintain alignment
Avoid this pose if you have:
- Back pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedstabilitycore
Equipment
yoga mat
