Extended leg squat pose is a more challenging asana than garland pose and requires additional openness in the hips and flexibility in the legs. It is recommended to master garland pose before moving on to this variation.
Benefits of extended leg squat pose include:
- Stretches the hamstrings
- Opens the hips
- Releases tension in the lower back
These effects may be particularly beneficial for those who experience muscular tightness in the lower body, such as runners and cyclists, as well as those who spend a long time sitting.
Extended leg squat may be modified by placing the hands on the floor or on yoga blocks. To deepen the pose, the heel of the supporting leg lowers to the ground and the hips sink to the heel.