Seated Leg Lift Pose
Uttitha Hasta Padangusthasana Seated
About This Pose
Seated Leg Lift Pose is a strengthening posture that challenges core stability, hip flexor strength, and balance while stretching the hamstrings. This intermediate pose requires coordination and control as you lift and hold the extended leg. The pose builds the strength and flexibility needed for more advanced arm balances and inversions. Regular practice develops core power, improves balance, and increases hamstring flexibility simultaneously.
Step-by-Step Instructions
- 1
Sit tall with one leg extended forward
- 2
Hold the extended foot with both hands
- 3
Engage core and sit bones grounding
- 4
Lift the leg while keeping spine tall
- 5
Straighten leg as much as possible
- 6
Hold with steady breath and focus
Alignment Cues
- Engage core to lift leg
- Keep leg straight and active
- Maintain upright spine
- Ground through sitting bones
Benefits
- Strengthens core muscles intensely
- Builds hip flexor strength
- Improves balance and stability
- Stretches hamstrings actively
- Prepares for advanced arm balances
- Develops coordination and control
Modifications
- Bend knee
- Use strap
Variations
- Lower leg variation
Cautions & Contraindications
Cautions
- Avoid leaning back
- Keep spine tall
Avoid this pose if you have:
- Hip flexor strain
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
Suggested Hold
35 seconds
Tags
Equipment
