yoga poses on one leg

10 Incredible One-legged Yoga Poses to Challenge Your Balance

Have you ever been to a yoga class where the teacher showed you a perfect balancing pose that looked easy and simple? It can be intimidating and dangerous to try a new yoga pose in class, especially if the worst thing happens is that you fall flat on your face. 

Being perfect is not what yoga is about. It’s about pushing oneself and knowing that every master fell many times than you, even as you wobble or fall.

If you are ready to challenge yourself and wish to take some risks, this article will teach you 10 amazing yoga poses you can do on one leg.

What are One-legged Yoga Poses?

one-legged yoga poses
Image: Freepik

One-legged yoga positions include binds in which one foot is grasped by one hand, or one leg is pressed against the other. In any situation, the bind alters the dynamics of the position, making it possibly more difficult to maintain balance on one foot, especially while adopting or releasing the bind.

The most effective method for practicing one-legged postures is, to begin with, a solid foundation. Start with standing positions such as tree pose, high lunge, bound angle balance, and tiptoe stance. Then, try the more complex standing postures after you’ve mastered these positions.

Practice a one-legged position on a hard surface to have a good foothold while maintaining balance. If your yoga mat is thick, you may wish to practice these postures on the floor instead.

Benefits of One-legged Yoga Poses

Yoga practice benefits our day-to-day activities. For instance, we can breathe more easily, sit more pleasantly, and feel powerful and sturdy while standing. Here are some benefits of standing and one-legged yoga positions.

Best for your muscles

One-legged yoga postures provide immense benefits for strengthening and extending all leg muscular groups, especially the glutes, calves, thighs, hamstrings, and ankles. These are among the biggest muscles in the body, which aid in toning and burning stubborn fat.

Keeps you grounded

Standing yoga positions give the practitioner ‘grounding,’ which is the capacity to connect intimately with the soil and build steadiness in their lives. This encompasses your physical and emotional requirements, such as water, shelter, food, and protection. When these requirements are addressed, you have a sense of stability and security and tend to worry less.

Improve your posture

The consistent practice may also acquire a heightened awareness of your body. This attentiveness may enhance your posture at your desk or your stride as you walk down the street, for instance.

10 Best One-legged Yoga Poses

Focus on a few cores of standing yoga poses that contain the secrets to understanding the use of alignment, mental concentration, and muscular engagement to build balance. 

A healthy, well-balanced yogic lifestyle will help maintain your bodily equilibrium. Criticism and judgment are counterproductive, so cultivate humility and humor and strive to put your ego outside your practice. 

Here are the 10 best one legged yoga poses:

1. Tree Pose

Frequent practice of this posture enhances your single-leg strength and develops your hip and oblique strength, which are essential for keeping your balance. Close your eyes when you feel secure enough in this stance.

  • Start in mountain posture for this pose.
  • Use your right hand to keep your right hand on your ankle or inner thigh.
  • You should square your hips, place your hands between your chest or head, and maintain this position for eight seconds.

2. Chair Pose

This pose focuses on the leg and abdominal muscles and builds a strong, balanced core. It boosts clarity and improves mental concentration. In addition, the chair pose is a necessary prerequisite for other arm-balance poses.

  • Begin with your feet together, your knees bent, and your arms at your sides.
  • Hold your hands close to your heart in a praying stance.
  • Start by elevating your left foot off the ground and maintaining a bent right knee while crossing your left ankle across your right leg above the knee.
  • Maintain this position for many breaths.
  • Before swapping legs, let your left leg on the floor and breathe comfortably in the one-legged chair pose.

3. Dance Pose

This pose demands patience, concentration, and perseverance since it is a deep backbend. Your abdominal and back muscles are strengthened, while your shoulders and chest are stretched. Before attempting this pose, extend your chest, hips, shoulders, and inner thighs similarly since they are tested.

  • Let the left heel reach your left glutes by bending the left knee behind you.
  • Find your left hand again and hold the inside ankle of your left leg. 
  • Bring your left hand towards the ceiling, push onto your grounded foot, and engage your core to maintain balance.
  • Initiate a forward torso tilt while lifting the right foot away from the body. Maintain chest expansion.
  • Bring the rear foot up as comfortably as possible, aiming for the back thigh to be parallel to the ground.

4. Standing Knee Lift Pose

People may also try doing this pose with a straight knee, your foot on a support, and your toes pointing straight ahead.

  • Start with one leg standing, the knee bent, and the foot turned out slightly. Pull the belly button in.
  • Bring up the pubic bone. Lift your ribcage up and out, and then lift the knee of the leg that isn’t used.
  • Move back to the middle, then do the same thing on the other side.
  • Several times, do both sides. Then, after you raise your knee, try to straighten the knee you just raised while keeping your lower belly in.
  • You might find that reaching your arms on the sides helps. Work on making your knee straight for longer and longer periods.

5. Eagle Pose

Eagle pose is another sort of “self-binding” one-legged yoga balance pose. Because the legs are intertwined, they alter the body’s arrangement and cause it to function somewhat differently.

  • Leaning to the right, raise the left knee and the ankle before the thigh while standing on the right foot.
  • To enhance the cross of the legs, rotate the pelvis to the right.
  • To move the ankles, flex the spine forward while bringing the left ankle to the right.
  • Use your left hand to press the knee and your right hand to push the left ankle behind the foot.
  • Maintaining a slightly bent elbow, rotate the left forearm to the right while poking the right arm inside the left with the forearm externally rotated.
  • Bring the right hand at the back and the crossed elbows to hold the left hand.

6. One-legged Upward Bow Pose

For this pose, your body should be in an arch, with one foot on the ground and the other in the air. One arm is in line with the torso’s upward arch, and another hand is on the ground.

  • Set up for bridge pose by lying on your back with your knees bent and put your palms on the sides of your head, with your fingers facing your shoulders and your elbows pointing up.
  • To get into an upward-facing bow pose, lift your hips, press to the top of your head, and press into your hands.
  • Shift your weight to your left foot, pull your right knee up, and then reach your toes to the ceiling.
  • Hold for three breaths, then let go and return to the bow facing up. Put your chin in and let it slowly drop to the mat.

7. Standing Splits

Standing splits pose is hard, so do it slowly and pay attention to your alignment. If you can’t raise your leg to the sky, don’t try. With practice, you’ll become more flexible.

  • Fold forward from your hips as you stand in Mountain pose.
  • Raise one leg and back toward the sky without opening your hip to the side.
  • Put hands on the ground and hold for 4 times; breathe in and breathe on each leg.

8. Half Moon Pose

This pose challenges your hip strength, single-leg balance, and flexibility by tilting a triangle pose to the side. You may do a similar workout balancing on one foot by going in and out of the half-moon pose.

  • One foot is turned to 90 degrees. Leave your whole body to that foot.
  • Rotate your pelvis 90 degrees to the front. Then, stimulate the standing leg’s outer thigh and hip muscles. Next, engage the foot and ankle.
  • Then, while elevating the free leg, reach the floor with the lower hand while lifting the free hand. The knee of the free leg may be bent or straight.

9. Bird Dog Pose

The erector spinal muscle is the main part of the body that the bird dog pose works on. This long back muscle goes down to the hip vertebrae and sacrum from the neck and ribs. It is in charge of making the spine straighten, bend, and turn.

  • Get on your knees and hands, with your knees under your hips and your hands under your shoulders.
  • Keeping your body tight and your back flat, extend your left leg and right arm straight in front of you.
  • Pause and do the same with your left leg and right arm. 

10. Warrior 3 Pose

This position develops the glutes, calf muscles, and abdominal muscles. Depending on the location of your arms, you may also strengthen your mid-back. If a one-legged yoga pose comes easily to you, Warrior 3 is an excellent technique to improve your one-legged strength.

  • Put your hands on your hips, and then push your right leg behind you while your body is facing the ground.
  • Encourage your right side to remain in alignment with your left. Unfortunately, the focus is on the right side than the left, which negates the strength improvements you are attempting to achieve.
  • Keep your shoulders elevated away from the ground and maintain abdominal engagement. Do for the other side after holding for 5 breaths.

Bottom Line

Basically, taking care of your lower body helps you strengthen your core. However, never forget that your body is still one entity in the end. You consider everything piecemeal, yet the whole must contribute to your strength and stability.

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What does the balance in yoga mean?

Balance is the capacity to regulate one’s body without resistance to gravity. Finally, stability is the capacity to exert control over one’s body during movement. Now, let’s further explore these crucial aspects of your yoga practice.

Why are balancing poses important?

Balance poses increase the stability of the ankle joints, strengthen the core and legs, and improve concentration. In addition, they provide immediate feedback when we are not completely present and may turn thoughtless habits into attentive ones.

Does chair yoga help with balance?

Chair yoga improves balance and flexibility, minimizes the risk of falling, and instills confidence while doing daily chores. Numerous poses comprise the yoga practice.

In which asana is the body balancing on one leg?

The one-legged prayer pose is a basic balancing move that combines the tree pose and the prayer pose. To practice, the yogi stands in a tree pose, balancing on one leg while the sole of the other foot rests on the leg’s inner thigh.

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