Extended Leg Pose

A supine core posture that explores how the legs, pelvis, spine and breath relate when the legs are extended away from the body.

“Lie back. Extend the legs. Keep the breath available.”

Extended Leg Pose is a quiet but revealing core practice. From the support of the floor, the legs are extended and sometimes lowered, inviting the abdomen, pelvis and spine to organise around the weight of the legs. The posture asks for steadiness without bracing.

The purpose is not to take the legs low. The purpose is to notice how much range can be explored while the breath stays spacious and the spine feels supported. Smaller movements often give clearer information.

1. 1Lie on your back with your knees bent and your feet on the floor.
2. 2Allow the back of the pelvis to settle.
3. 3Let the arms rest beside you or place the hands lightly on the lower belly.
4. 4Draw one knee in, then the other.
5. 5Extend the legs towards the ceiling, keeping a small softness in the knees if needed.
6. 6Notice the contact between your back body and the floor.
7. 7Explore staying here, or lower the legs a little away from you.
8. 8Pause before the breath tightens or the lower back changes noticeably.
9. 9Bend the knees to return.

Instead of searching for the “correct” position, notice:

• •Where does the pelvis want to move as the legs extend?
• •Can the ribs stay quiet without being forced down?
• •Is the neck soft?
• •What height of the legs allows the breath to remain steady?
• •Can the effort feel broad rather than gripping?

Let the breath guide the range of the pose. If the inhale becomes shallow or the exhale feels held, bring the legs closer to vertical or bend the knees. The breath can show when the body is using more effort than needed.

Observe the relationship between the weight of the legs and the response in the spine, ribs and face. A small tremor, a held jaw or a sudden change in breathing may be more useful to notice than the angle of the legs.

Reflect after practising:

• •What changed when the legs moved further away?
• •Did the breath stay available?
• •Where did you feel support?
• •Where did you feel unnecessary effort?
• •Was a smaller version clearer?

Rather than mistakes, you may notice:

• •Lower back arching away from the floor
• •Ribs lifting or hardening
• •Holding the breath
• •Gripping the jaw or throat
• •Legs lowering beyond available control
• •Knees locking

• •Keep the knees bent
• •Practise with one leg at a time
• •Keep the legs closer to vertical
• •Rest the calves on a chair between repetitions
• •Place a folded blanket under the head if the neck feels strained
• •Use a wall to support the legs

• ✓Breathing remains available.
• ✓The neck and jaw feel soft.
• ✓The pelvis feels steady enough.
• ✓The legs return with control.
• ✓Effort reduces when the knees bend.