Activity
One-Leg Pose
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Standing Poses
One-Leg Pose
Learning Outcomes
Balance on one leg with correct posture and stability.
Improve core strength, leg strength, and body control.
Enhance focus, concentration, and breath awareness.
Maintain alignment while performing a controlled yoga pose.
Description Of Activity
Students stand tall with feet together and arms relaxed by their sides.
Slowly lift one leg (right or left) by bending the knee and bringing the foot close to the opposite inner thigh or shin.
Hands join in Namaste position at the chest or stretched overhead.
Maintain a straight spine, steady gaze (drishti), and calm breathing.
Hold the pose for 1020 seconds, then gently lower the leg and switch sides.
Encourage slow, controlled movement during entry and exit.
Variations
1. Beginner Version:
Toe touches the ground lightly for support.
Hands kept on hips for stability.
2. Tree-Style Extension:
Foot placed on inner thigh for greater balance challenge.
Hands raised overhead.
3. Ekapada with Forward Bend:
Balance on one leg → slowly bend forward while keeping the lifted leg stable.
4. Eye-Closed Challenge:
Students try holding the pose with eyes closed (advanced balance).
Coaching Tips
Keep the supporting knee soft, not locked.
Focus the eyes on a fixed point (“focus spot”).
Engage the core to stay stable.
Avoid raising the foot on the knee joint.
Equipment/Material Required
Yoga mats
Optional: wall support for beginners