Straight leg raise breathing
Straight leg raise breathing (Alternate legs only)
Supine
- Lie down on the back with the legs, feet and knees together.
- Stretch the hands straight above the head, biceps touching the ears and the palms facing the ceiling.
- Close the eyes.
I. Starting position (Sthiti): Supine
II. Practice
- While breathing in, slowly raise the right leg without bending the knee, as far as comfortable (up to 90o, if possible).
- While breathing out, return the leg to the floor as slowly as possible without bending the knee.
- Repeat the practice with the left leg.
- This is one round. Repeat ten times.
NOTE:
- If you need, you can keep the arms by the side of your body with the palms facing the floor at any comfortable position or at shoulder level.
- Do not bend the knee.
- Do not disturb the leg lying straight on the ground in order to be able to raise the other leg more.
- Even if you can, do not raise the leg beyond 90o because that will create an undesirable pressure on the belly (abdomen).
- Synchronize breathing with the leg movements.
- Maintain perfect breath awareness during the practice.
Straight leg raise breathing (Both legs)
Supine
- Lie down on the back with the legs, feet and knees together.
- Stretch the hands straight above the head, biceps touching the ears and the palms facing the ceiling.
- Close the eyes.
I. Starting position (Sthiti): Supine
II. Practice
- While breathing in, slowly raise both the legs without bending the knees, as far as comfortable (up to 90o, if possible).
- While exhaling, lower the legs to the floor as slowly as possible without bending the knees.
- Repeat five times.
NOTE:
- In case of both legs, as you exhale and bring down the legs, there will be a tendency for them to fall down as they come close to the floor. Learn to control their movements with practice.