Ambika Yoga

Sivananda yoga classes in Brussels

Single & double leg lifts (all levels)

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Single leg lifts improve the flexibility  of the hamstring and calf muscles, which in turn helps prepare for the stretching of the back muscles in the various forward bending asanas.
Double leg lifts provide abdominal strength, which is needed for many asanas, such as Sirshasana (HEADSTAND). Leg lifts are done after the Surya Namaskara.

After having done Surya Namaskara, do single left lifts, then double leg lifts. 

Step by step: single leg lifts

  1. Lie flat on your back with you legs together, feet are flexed, arms are by your sides, hands flat on the floor.
  2. You neck is nice & long, bring your chin slightly into your chest.
  3. Inhale and raise the right leg up to 90°, keep the left leg straight and on the floor.
  4. Exhale lower the right leg to the floor.
  5. Repeat with the left leg.
  6. Repeat both legs 5 to 10 times.

Keep your knees straight, your feet flexed, your tailbone on the floor (don’t lift the pelvis of the floor).

AmbikaYoga_50Step by step: double leg lifts

  1. Lie flat on your back with you legs together, feet are flexed, arms are by your sides, hands flat on the floor.
  2. You neck is nice & long, bring your chin slightly into your chest.
  3. Inhale and raise the both legs up to 90°.
  4. Exhale lower both legs to the floor..
  5. Repeat 5 to 10 times.

If you have lower back issues, bring your arms slightly under your body & your hands under your buttocks (palms facing the floor, keep the arms straight).

If you have strong abdominal muscles: you can bring your hands under the head, interlacing your fingers, keep your elbows on the floor.

After leg lifts, you relax for a couple of breaths in Savasana.

<<<=== Surya Namaskara (SUN SALUTATIONS)  ===>>> Continue with the Sirshasana (HEADSTAND)

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Author: Ambika Yoga

Ambika Yoga is about the 5 points of yoga: proper exercise, proper breathing, relaxation, proper diet, positive thinking & meditation. Want to feel energized with a healthy body & mind? Come and join the classes !

One thought on “Single & double leg lifts (all levels)

  1. Pingback: Practice yoga using this blog | Ambika Yoga

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