12 one-legged yoga poses you need to do to improve your balance and flexibility

You can always try a single leg yoga pose to test your stability. Don’t do these just for fun or to test yourself. Standing on one leg and performing yoga poses can help improve your balance and strength. Such asanas are especially beneficial for older people, who become more prone to balance problems as they age. Improving your balance is important to lower your risk of falls. Beginners may find such poses too difficult. However, with consistent practice and patience, you can master these poses. Remember to start gradually and adjust single leg yoga poses to suit your fitness level.

yoga to improve balance

You may not have balance problems when you are young. A 2012 analysis published in Current Gerontology And Geriatrics Research showed that balance ability declines with age. It may affect your lifespan, so please give it a try. A study published in the British Journal of Sports Medicine in 2022 found a link between balance ability and longevity. Researchers found that people who couldn’t stand on one leg for 10 seconds had an 84 percent higher risk of death from any cause.

Practicing yoga regularly can help address balance issues. It may help reduce the fear of falling and improve balance in older adults, according to a 2016 study published in the journal PM&R. Another study published in Plos One in 2023 showed that after a 16-week yoga intervention, the performance of those who practiced yoga improved. Yoga has improved my body balance.

12 one-legged yoga poses you should try

“Try these one-legged yoga poses to improve balance and strengthen your body,” says yoga expert Fenil Purohit.

1. Tree Pose (Vrikshasana)

• Tree pose is one of the best single-legged yoga poses, so stand up straight, shift your weight to your left leg, and bend your right knee.
• Place your right foot on the inside of your left thigh or calf, avoiding your knee.
• Bring your hands together at your heart center or raise them above your head.
• Hold this pose for 5 to 10 breaths, then switch to the other side.

2. Warrior III (Virabhadrasana III)

• To perform one of the warrior poses, stand with your right foot forward.
• Shift your weight onto your right leg and extend your left leg straight behind you.
• Lean your upper body forward until it is parallel to the ground.
• Stretch your arms out in front of you or keep them relaxed at your sides.
• Hold it for 5 to 10 breaths, then change sides.

3. Dancer’s Pose (Natarajasana)

• To perform one of the popular one-legged yoga poses, stand straight, shift your weight to your left foot, and bend your right knee.
• Grasp your right ankle with your right hand.
• Raise your right leg up while extending your left arm in front of you.
• Hold this pose for 5 to 10 breaths, then switch bodies.

4. Eagle Pose (Gardasana)

• Stand upright with both knees slightly bent.
• Cross your right thigh over your left thigh.
• If necessary, wrap your right leg around your left calf.
• Cross your right arm under your left arm and place your palms together.
• Hold this pose for 10 breaths, then turn around.

5. Standing Big Toe Pose (Utthita Hasta Padangasthasana)

• Stand tall, raise your right leg and bend your knee.
• Grasp the big toe with your right hand.
• Extend your right leg in front of you (or keep it bent).
• Stretch your left arm for balance, then switch sides after 10 seconds.

6. Half Moon Pose (Ardha Chandrasana)

• Stand up straight, extend your right leg and shift your weight to it.
• Place your right hand on the floor or yoga block.
• Raise your back leg (left) so that it is parallel to the ground.
• Open your chest and extend your left arm upwards.
• Hold the pose for 10 breaths, then switch to the other side.

7. One-legged chair pose (Eka Pada Utkatasana)

• Stand and lower your body as if you were sitting on an invisible chair.
• Shift your weight to your left foot and raise your right knee.
• Stretch your arms out in front of you or raise them above your head for balance.
• Hold the position for at least 5 breaths, then switch to the other side.

8. Warrior with one leg up I

• Stand straight, extend your right leg and place your weight on it.
• Lift your back leg (left side) slightly off the ground.
• Hold your hands in a prayer position or stretch them above your head for balance, take 10 breaths, then turn to your side.

9. One Leg Swivel Chair Pose (Parivrutta Utkatasana)

• Lower your body into a standing and sitting position.
• Lift your right foot slightly off the ground.
• Twist your torso and bring your left elbow toward your right thigh.
• Hold this pose for about 5 seconds, then turn around.

10. Rotating Half Moon Pose (Parivrutta Ardha Chandrasana)

• Start with Warrior III.
• Place your right hand on the floor or yoga block.
• Twist your torso to the right while extending your left arm upwards.
• After 10 breaths, switch sides.

11. One-legged Mountain Pose (Eka Pada Tadasana)

• Stand tall.
• Raise your right knee to hip height and make sure your hands are on your hips.
• Focus on maintaining your balance while strengthening your core.
• Hold this position for about 5 breaths, then move to the other side.

12. Standing Split (Urdva Prasarita Eka Padasana)

• To perform one of the best one-legged yoga poses, fold your body so that the front of your upper body is closer to your lower body.
• Shift your weight to your left foot and lift your right leg up.
• Place your hands on the ground or grab your standing ankle for stability.
• Hold this pose for 5 to 10 breaths, then switch sides and continue with one of yoga’s best single-leg poses.

Benefits of yoga one leg pose

Doing yoga poses on one leg is very good for your body.

1. Tree Pose (Vrikshasana)

• Stabilizes ankle and knee muscles and promotes joint health.
• “It also stimulates your pelvic floor muscles and lower abdominal muscles, helping to align your spine,” says the expert.

2. Warrior III (Virabhadrasana III)

• This is one of the best single-legged yoga poses because it strengthens your hamstrings, glutes, and lower back muscles, which are essential for movement and spinal support.
• By linking the transversus abdominis and erector spinae muscles, it increases the stability of the trunk.
• Improves balance by developing proprioceptive feedback from the feet and legs.

3. Dancer’s Pose (Natarajasana)

• It targets the quadriceps and hip flexors and helps improve stability.
• It stretches the psoas and iliac muscles and relieves tension in the hip area.
• Strengthens chest expansion, increases lung capacity and oxygen uptake.

4. Eagle Pose (Gardasana)

• Eagle pose improves joint mobility in the shoulders, hips, and knees.
• “It stabilizes the muscles of the ankle and foot, reducing the risk of injury,” says the expert.

5. Standing Big Toe Pose (Utthita Hasta Padangasthasana)

• Good for ankle, foot and core muscles.
• A longer rear chain increases hamstring and hip flexibility.
• It promotes hip mobility, reduces stiffness, and increases range of motion, making it one of the best single-legged yoga poses.

6. Half Moon Pose (Ardha Chandrasana)

• Strengthens the gluteus medius, improves hip stability and reduces lower back strain.
• Lateral articulation of the body enhances spinal alignment and rotation.

7. One-Legged Chair Pose (Eka Pada Utkatasana)

• Strengthens the quadriceps and calves, increasing joint stability.
• “It strengthens your core, improves spinal alignment, and tones your abdominal muscles,” says Purohit.
• Enhances functional balance by stimulating sensory feedback from the feet.

8. Warrior with one leg up I

• Strengthens the hip flexors and extensors, which are essential for maintaining balance and posture.
• Activates the lower back muscles and gluteal muscles to increase pelvic stability.

9. One Leg Swivel Chair Pose (Parivrutta Utkatasana)

• Strengthens the obliques and multifidus muscles, increasing spinal rotation and stability.
• Stimulates the digestive system by compressing and massaging the abdomen.
• “It improves quadriceps endurance and lower back flexibility,” experts say.

10. Rotating Half Moon Pose (Parivrutta Ardha Chandrasana)

• Strengthens core muscles and improves spinal rotation and stability.
• Stretching the posterior chain improves hip and hamstring flexibility.
• “It activates the thoracic spine and promotes improved rotational mobility,” says Purohit.

11. One-legged Mountain Pose (Eka Pada Tadasana)

• This version of Mountain Pose strengthens your leg muscles and improves arch stability and balance.
• Activates deep muscles such as psoas major and rectus abdominis.
• Improves postural alignment by promoting an upright position of the spine.

12. Standing Split (Urdva Prasarita Eka Padasana)

• Stretch your hamstrings, calves, and buttocks muscles and relieve stiffness.
• Strengthens your standing legs and core, and develops muscular endurance.
• Increases flexibility of the hip joint and reduces pressure on the lower back.

Who should avoid one-legged yoga poses?

• People with knee injuries should not practice yoga poses on one leg.
• Avoid especially if you have undergone hip or knee related surgery.
• One-legged poses in yoga require physical strength. People with weak knees or ankles should skip these asanas.
• Pregnant women should avoid doing these asanas as they may fall and injure themselves.

One-legged yoga poses may seem difficult at first. While performing these asanas, remain calm, focused and balanced. If you’re not confident, you can practice near a wall or incorporate blocks for additional support.