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| LEG RAISES |
These simple exercises prepare the body for asanas, strengthening in particular the abdominal and lower back muscles used to come up into the 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 exercises, make sure that the full length of your back is resting on the floor and keep shoulders and neck relaxed. All of these exercises begin with legs together and palms down by your sides.
Single Leg Raising
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 nees straight and press your lower back down to the floor to straighten the spine.
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| 1. Inhaling, raise the right leg as high as possible; then exhaling, lowers it. Repeat with the left leg. Perform three times. |
2. Inhaling, raise the right leg then clasp it in both hands and pull it toward you, keeping your head down. Take a few breaths.. |
3. Now raise your chin to your shin and hold for one deep breath; then, exhaling, lower the head down. Take a few breaths. |
Single Wind Releasing |
Double Leg Raising |
Double Wind Relieving
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