Extended Leg Balancing
Beginner: Beginners can strengthen their abdominals and back through extended leg balancing. Use your arms to help maintain your balance as you straighten the lifted leg. Do not worry about how high you can raise your leg. The leg is lifted by energizing the muscles of the leg and using the abdominal muscles for support. With time and continued practice, you may begin to rasie your leg higher and more steadily.
Advanced: Use the energy of the standing leg to gain more strength from the extended leg balance. Are your shoulders down? They should stay relaxed and low, even as your arms are raised. Keep your spine really straight and reach through the foot on the raised leg. You can alternate pointing the toes and flexing the heels through the sequence.