Straight leg raise breathing

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Straight leg raise breathing

Straight leg raise breathing (Alternate legs only)

straightleg_raising_alternate

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)

straightleg_both

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.