Standing & Seated Balances Eka pada family
Niralamba Paschimottanasana
Unsupported back stretch
Niralamba means "without support": the seated forward bend held in balance on the buttocks.
FamilyStanding & Seated Balances
LevelIntermediate (YCB Level 2)
AwarenessSwadhisthana chakra
Technique
- Sit with the legs outstretched, feet together.
- Bend the knees to the chest, feet flat; place the arms outside the legs and hold the soles.
- Relax and focus on a fixed point.
- Lean back slightly on to the coccyx, lift the feet and slowly straighten the knees.
- Balance on the buttocks and, pulling with the arms, draw the legs towards the head.
- Relax the back as much as possible and hold as long as comfortable.
- Bend the knees, lower the feet, stretch the legs and relax.
Awareness
Physically on the stretch in the limbs, relaxing the back and keeping the balance with the breath; gradually on Swadhisthana chakra.
What it gives
- Stretches the hamstrings and makes the hips more flexible.
- Tones the abdomen.
Precautions
- Avoid with slipped disc, sciatica, sacral infection, high blood pressure or heart disease.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.