These simple Single Leg exercises prepare the body for yoga asanas, strengthening in particular the abdominal and lower back muscles used to come up into the Yoga Headstand and trimming the waist and thighs. If your muscles are weak, you may find yourself arching your lower back or using your shoulders to help lift your legs. To get the most benefit from the yoga exercises, make sure that the full length of your back is resting on the floor and keep shoulders and neck relaxed. All of these yoga postures begin with legs together and palms down by your sides.
In this series, one leg is raised while the other remains flat on the floor. At first you can push down with you hands to help lift your leg. Once your muscles are stronger, leave your hands palms up your sides. Keep both knees straight and press your lower back down to the floor to straighten the spine.
STEP 1: Lie flat on your back, arms on your sides.
STEP 2: As you inhale, raise the right leg as high as possible. Lower it as you exhale.
STEP 3: Repeat with the left leg. Perform three times.
STEP 4: As you inhale, raise the right leg then clasp it with both hands and pull it towards you, keeping your head down. Take a few breaths.
STEP 5: Raise your chin to your shin and hold for one deep breath. Lower your head as you exhale. Take a few breaths.
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