Hatha Yoga

LEG LIFTS

These simple leg lifts can increase the flexibility in hamstrings and tone the abdomen and are not just for beginners, but are useful for all levels of practitioners, and are excellent stretches for stiffness and to warm up the leg and back muscles prior to practice.

SINGLE LEG LIFT

Begin with a single leg lift while lying on the back, arms next to body. With one leg straight on the mat, lift the other high with a straight knee. The feet are flexed toward the head. Keep the chin down. Use abdominal muscles to lift the leg while inhaling, and exhale while lowering. Repeat each side a few times.
To help stretch the hamstrings further into the lower back area, from a raised leg, bend one knee to the chest and clasp hands around the knee while bringing the knee toward the abdomen. The other leg is straight on the mat. Hold the position and on inhaling, bring the forehead to the knee if possible without rolling the body or curving to one side. Lower with exhalation. Repeat on the opposite side.
For a deeper stretch into the calf muscles and hamstrings, use the single leg raise and then on exhalation, lift up the back off the mat and reach for the calf or feet with both hands. The raised leg is straight, as is the leg on the mat. Bring the chest and head toward the raised leg. When lowering the body back to the mat, keep hold of the leg or foot and take it over your head keeping it straight. Hold up to a minute and release and repeat on the opposite side.

DOUBLE LEG LIFTS

As with the single leg raise arm by side position, raise both straight legs on an inhalation to 90 degree angle. While exhaling, lower the legs back to the mat. Repeat a few times. You can tuck your hands under your body as support to protect the lower back from over tensing.
If this is still difficult for the lower back, a tip is to raise one leg then the other and keep one leg raised while lowering a leg, then lifting it back up and lowering the other leg. That is, there is always one leg raised in this adapted double leg lift.
Make the abdomen work harder, by taking the arms overhead and holding the elbows while raising the legs to 90 degree angle. Lower both legs, or lower one at a time as above while arms are in this position, without touching heels to mat. This is a more advanced variation.

BENEFITS:

• Build up and increase your hamstring flexibility.
• Stretch the calf muscles.
• Prevent lower back muscle pain by stretching the back muscles.
• Increase abdominal strength.
These are all key factors in successful practice of many yoga asanas.

Cling not to your ego, your lower self and limited mundane life. Soar high, into the highest realms of eternal bliss. – Sri Swami Sivananda

This yoga asana is an edited contribution for the Sivananda Gurugram sourced and edited from the Sivananda Publication – “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.