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Yoga Exercise - Single Leg Raises



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.



This article was contributed by: www.cyberastro.com and www.movingintostillness.com.


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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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