While lying on the back, inhale and raise the leg. Exhale and lift the head and torso off the mat while pulling them towards the raised leg. Inhale lower head and torso back to the mat. Hold each leg for 20 – 30 seconds, while taking 3 to 4 deep breaths.

• Strengthen thighs and core muscles
• Opens the chest
• Improves sciatica and paralysis in the legs
• Improves blood circulation in the hip joints
• Relieve back pain
• Prevents hernia

• De-energized leg muscles
• Breathing is not smooth and even
• Inner thighs not rotated properly

• High blood pressure (use a folded mat or blanket to raise head and neck)
• Muscle Cramps
• Migraines

• Use a strap around the raised foot to pull the leg closer
• Use a block to support the straight leg and rest the heel of the foot on
• Bend the opposite knee while pulling the straight leg closer
• Place a pillow or blanket under the student’s head
• Use two hands to hold the foot and gently pull the leg closer to the chest

If there is tightness in the hamstring then lie down with the back body firmly pressing the mat, rotate leg and head to one side, while extending the opposite leg

• Side Reclining Leg Lift – Anantasana
• Gate – Parighasana
• Extended Triangle – Utthita Trikonasana