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Yoga Exercise - Double Leg Raise
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STEP 1: Lie flat on the floor. |
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STEP 2: As you inhale, raise both legs, keeping your knees straight and your buttocks on the floor.
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STEP 3: Exhale and lower your legs. Repeat ten times. Make sure that your lower back remains flat on the floor while you bring the legs down to avoid any spinal injury.
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Be sure to keep your lower back and buttocks on the floor. Once you can perform the Double Leg Raise without strain, lower your legs as slowly as possible and keep your feet an inch or so off the floor between raises to make your muscles work harder.
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Poses Overview
These are all the Yoga Poses covered in this section:
 1: |
Cat Pose |
| 2: |
Triangle Pose |
| 3: |
Revolved Triangle Pose |
| 4: |
Crescent Moon Pose |
| 5: |
Warrior Pose I |
| 6: |
Warrior Pose II |
| 7: |
Warrior Pose III |
| 8: |
Wide-legged Forward Bend |
| 9: |
Chair Pose I |
| 10: |
Chair Pose II |
| 11: |
Standing Forward Bend |
| 12: |
Downward Facing Dog Pose |
| 13: |
Revolved Side Angle Pose |
| 14: |
Hands to Feet Pose |
| 15: |
Standing Side Stretch Pose |
| 16: |
Spread Leg Forward Fold |
| 17: |
Tree Pose |
| 18: |
Half Moon Pose |
| 19 |
Sun Salutation Pose |
| 20: |
Spread Leg Forward Fold |
| 21: |
Hero Pose |
| 22: |
Lotus Pose |
| 23: |
Seated Forward Bend |
| 24: |
Child Pose |
| 25: |
Garland Pose |
| 26: |
Full Boat Pose |
| 27: |
Half Spinal Twist |
| 28: |
Sage Twist |
| 29: |
Leg Reclining Lunge |
| 30: |
Leg to Side Pose |
| 31: |
Leg Pulls |
| 32: |
Single Leg Raises |
| 33: |
Double Leg Raise |
| 34: |
Wind Relieving Pose |
| 35: |
Crane Pose |
| 36: |
Head Stand |
| 37: |
Shoulder Stand |
| 38: |
Plough Pose |
| 39: |
Hand Stand |
| 40: |
Bow Pose |
| 41: |
Wheel Pose |
| 42: |
Locust Pose |
| 43: |
Fish Pose |
| 44: |
Cobra Pose |
| 45: |
Dog Pose |
| 46: |
Bridge Pose |
| 47: |
Corpse Pose |
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Thursday 10th April 2008 at 2:41:28 AM
I like your site but I must inform you that the British wheel of Yoga advises that double leg lifts are not safe because they can injure the back. Instead you should only do single legs or bend the knees whilst raising or lowering.
Yours in yoga
Sadhaka75
Saturday 30th October 2010 at 9:42:08 AM
It is perfectly safe to do double leg lifts unless you have lower back trouble, if necessary the hands can be placed under the sacrum for support. BWY talk a lot of rubbish sometimes, Yoga had been working perfectly well as a system of exercise for thousands of years without their interference. They are not the be all and end all of Yoga study, knowledge and qualification.
Wednesday 2nd March 2011 at 11:41:01 AM
i agree with Hazel double leg lifts are fine as long as the individul does not suffer from any back issues. double leg lifts are great for strengthening your core mucles (muscles that we need for everyday functional movements and almost all yoga asanas). double leg lifts are also used in training (personal training and martial arts).
Monday 7th March 2011 at 3:04:54 PM
It safe to as long you are in control. The moment you canīt keep you lower back against the floor during the exercise you are losing that control and start using you back muscles instead of the abdomen and could get hurt. Increase the time gradually.
Tuesday 7th February 2012 at 3:46:26 PM
hmm ''BWY talk a lot of rubbish'' Double leg raises are banned in most sports because they can injure the back and NO they do not strengthen the abdominals they strengthen hip flexors there are much safer alternatives to strengthen the abdominals even curling up from the floor sit ups are better than these. Yoga has been around a long time it doesn''t make it right I suppose you still roll your head around your neck another banned exercise but hey oh well come back in 20 years time I''ll see you at physio
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