SeatedIntermediate
Seated Leg Lift Variation
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About This Pose
Seated Leg Lift Variation strengthens the hip flexors and core while improving leg extension. This pose challenges the ability to maintain spinal alignment while lifting and holding the leg, developing the strength needed for standing balances and active flexibility. It's excellent for building functional lower body strength.
Step-by-Step Instructions
- 1
Sit with spine tall and legs extended
- 2
Place hands on the floor beside your hips
- 3
Engage your core and lift your right leg off the floor
- 4
Keep the leg straight and foot flexed
- 5
Lift as high as you can while maintaining posture
- 6
Hold for 5 breaths, then lower and switch sides
- 7
Keep the supporting leg active
Alignment Cues
- Keep both sitting bones grounded
- Maintain length in the spine
- Engage the quad of the lifting leg
- Don't lean back excessively
Benefits
- Strengthens hip flexors and quadriceps
- Develops active hamstring flexibility
- Builds core stability during movement
- Prepares for standing leg balances
- Improves posture and leg control
Modifications
- Keep one foot down
Variations
- Seated leg lift variation
Cautions & Contraindications
Cautions
- Avoid jerky movements
- Stay aligned
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedbalancecore
Equipment
yoga mat
