Raised leg pose

/in /by

Padotthanasana

Stage 1

  • Engage the left leg muscles and keep the leg straight, in contact with the floor.
  • Raise the right leg straight, as high as comfortable.
  • Hold the posture for a few seconds.
  • Then lower the right leg to the floor.
  • Practice 5 -10 times with the right leg and then practice in the same way with the left leg.

Stage 2

  • Keeping the legs together and straight, raise both legs as high as comfortable.
  • Hold the position for a few seconds.
  • Then lower both legs to the floor.
  • Practice 5 -10 times with the right.

Breathing

  • Inhale when raising the leg(s).
  • Retain the breath when holding the leg(s) up.
  • Exhale to lower leg(s).

Awareness

  • The stretch in the legs.
  • Stimulation of the abdominal muscles.
  • Synchronizing the movement with the breath.

Contraindications

  • High blood pressure.
  • Serious back conditions.
  • Sciatica.
  • Slipped disc.

Modification

  • Stage 1 - Bend the passive leg, keeping the foot on the floor to support the lower back.
  • Stage 2 - Bend both knees, straighten them up towards ceiling, bend knees again then straighten them along the floor.

Progression

  • Stage 1 - Instead of keeping the passive leg in contact with the floor, raise it slightly.
  • Stage 2 - Raise the legs to progressive heights and pause at each increment briefly.