SeatedIntermediate
Seated Single Leg Extend
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About This Pose
Seated Single Leg Extend isolates one leg at a time for focused stretching and strengthening. This pose allows practitioners to address imbalances between sides and provides a controlled environment for hamstring stretching. It's excellent for athletes recovering from injury or anyone building toward deeper forward folds.
Step-by-Step Instructions
- 1
Sit with left leg extended, right knee bent
- 2
Place the right foot against the left inner thigh
- 3
Inhale and reach both arms overhead
- 4
Exhale and fold over the extended left leg
- 5
Hold your foot, shin, or use a strap
- 6
Keep the extended leg active
- 7
Hold for 8-10 breaths, then switch sides
Alignment Cues
- Keep the extended leg foot flexed
- Rotate torso slightly toward the extended leg
- Lengthen spine with each inhale
- Release deeper with each exhale
Benefits
- Allows focused attention on one leg
- Identifies and addresses muscular imbalances
- Controlled hamstring stretching
- Safe for injury recovery when appropriate
- Builds toward bilateral forward folds
Modifications
- Sit on block
Variations
- Seated leg extension
Cautions & Contraindications
Cautions
- Avoid collapsing chest
- Control movement
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
seatedcorebalance
Equipment
yoga mat
