PA-0132
At a glance
An arm balance extending both legs forward from a wide-legged squat, thighs resting high on the upper arms, the sitting bones lifting as the chest opens. It builds directly on Shoulder-Pressing Pose, extending the legs out straight rather than keeping them bent and crossed.
“Work the thighs high before you extend the legs forward.”
Essence
The same high thigh placement that matters in Shoulder-Pressing Pose matters here too, and it's worth establishing that placement fully before attempting to extend the legs straight. Trying to straighten the legs before the thighs are honestly seated high on the arms tends to lose the balance entirely.
Intention
To extend both legs forward from an arm balance, thighs resting high on the upper arms, the chest opening as the sitting bones lift.
What this pose develops
Physical
- •Significant arm and shoulder strength
- •Hamstring length combined with arm-balance strength
- •Core control extending the legs while balanced
Mental
- •Patience building from an established foundation
- •Trust in a demanding, exposed shape
Teaching concepts
- •Building explicitly from Shoulder-Pressing Pose, treating that as the prerequisite it is
- •Cueing the chest opening as part of the shape, not incidental to it
How to practise
- 1From Shoulder-Pressing Pose, or a fresh wide-legged squat, establish the thighs high on the upper arms.
- 2Plant the hands firmly, shift weight forward.
- 3Begin extending the legs forward, straightening them as the balance allows.
- 4Lift the sitting bones and open the chest as the legs extend.
- 5Hold, breathing steadily, then bend the knees back in and release with control.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Thighs positioned high on the upper arms throughout, the same requirement as Shoulder-Pressing Pose.
- •Legs extend only as far as the balance and hamstring length really allow.
- •Chest opens upward as the sitting bones lift.
Breath
Steady breath, though the demand of this pose often takes priority over any specific pattern.
Teacher’s eye
The thigh placement is worth confirming before the leg extension. A student trying to straighten the legs before the thighs are genuinely high on the arms is working against the pose's actual mechanics, regardless of hamstring flexibility.
Student practice
Reflect after practising:
- •Get the thighs high on your arms first, the same foundation as Shoulder-Pressing Pose. The leg extension follows from that, not the other way around.
- •Bent knees with stable thigh placement is a stronger version of this pose than straight legs with the thighs sitting low.
Common movement strategies
Rather than mistakes, you may notice:
- •Build full comfort and stability in Shoulder-Pressing Pose before attempting to extend the legs straight, treating that pose as the genuine foundation this one is built from.
Modifications
- •Bent knees, keeping the shape of Shoulder-Pressing Pose, instead of extending the legs fully.
- •Blocks under the hands for more space.
Props
Completion check
- ✓Bend the knees back in and release the feet to the floor with control.
Related poses
Prerequisites
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More core & stability poses
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