Assisted balancing stick pose
Assisted balancing stick pose is a supported standing balance that works the back of your legs, hips and lower back. It helps you build steadiness and confidence while holding a long, extended shape, making it a welcoming way to practise balancing on one leg.
With added support, you hold the same long standing shape as balancing stick pose, with your upper body reaching forward as one leg extends behind you. The support lets you settle into the position while staying connected through the standing foot. You should feel the work mainly along the back of your thighs, around your hips and through your lower back.
The single change is added support while you balance, which reduces the demand on steadiness without changing the basic shape. It gives you more room to notice how your standing leg, hips and middle keep you level. Choose this version when the unsupported pose feels too uncertain, or when you want to become familiar with the position before balancing independently.
This version helps you build confidence in a one-leg balance while strengthening the areas that keep you steady and controlled. It suits you if you are new to yoga balance work or prefer a little reassurance as you learn the shape. You will still need to be comfortable standing on one leg and bearing steady pressure through the foot that stays down.
It fits naturally into the standing part of a yoga session, where it can prepare you for the unsupported balancing stick pose. Place it before more tiring standing work, while you can give your attention to balance and body position. It can also serve as a focused balance movement in a short home practice.
How to do it
Stand near the front of your yoga mat with your feet together and your arms by your sides.
Shift your weight onto your left foot while keeping your right toes lightly touching the mat.
Place both hands on the mat in front of you, bending your left knee as needed.
Extend your right leg behind you until your torso and raised leg form a long, level line.
Use your hands against the mat to steady the balanced position while keeping your hips facing down.
Lower your right foot beside your left foot while leaving your hands on the mat.
Raise your torso until you are standing upright again with both feet grounded.
Bring your arms back alongside your body to finish the movement.