Straight Leg Raise Breathing

PRACTICE

Sthiti: Supine Posture

Stage 1: Alternate legs

  1. While inhaling slowly raise the right leg without bending the knee, as far as comfortable (up to 90 degrees if possible).
  2. While exhaling return the leg to the floor as slowly as possible.
  3. Repeat the practice with the left leg.
  4. This is one round. Perform 10 rounds.

Note:

  • If you need, you can keep the arms by the side of your body with the palms facing the for at any convenient position or at shoulder level.
  • Do not bend the knee throughout the practice.
  • Do not disturb the leg lying straight on the ground in order to be able to raise the other leg further.
  • Even if you can, do not raise the leg beyond 90 degree.
  • Perfectly synchronize the breathing with leg movements.
  • Maintain perfect breath awareness during the practice.

Stage 2: Both legs

  1. As you get stronger, you can do the leg raising exercise with both legs. Avoid this exercise if you have low back pain.
  2. Lie on the back with the legs together, hands stretched out over the head, biceps touching the ears and palms facing the ceiling.
  3. While inhaling slowly raise both the legs without bending at the knees, as far as comfortable (up to 90 degrees, if possible).
  4. While exhaling return the legs to the floor as slowly as possible.
  5. Perform 5 rounds.

Note:
In case of both legs, as you exhale and bring down the legs, there will be a tendency for them to fall down too rapidly as the come close to the floor. So use strength and have control over the movement.