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OVERVIEW & PURPOSE

This asana strengthens the abdominals, which leads to improved posture and reduction in neck and back discomfort. It also massages the internal organs while strengthening the digestive system, low back, pelvic and perineal muscles.

BENEFITS

  • Stronger core
  • Reduced overcompensation of muscles in the neck and back
  • Improved posture

PREPPING FOR THE POSE

Though this exercise can be practiced on its own, you’ll notice even greater benefits if practiced on a “warm body”. Poses to help you achieve that would be:

  • Sun Salutations
  • Cycling

PROPS & VARIATIONS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

  • Double your mat if needed.

GETTING INTO IT

Feel this pose in your arms, abdominals, hips, thighs and glute muscles.

  1. Lying on your back, place palms firmly at the sides of your legs.
  2. Engage your core, arms, thigh and glutes.
  3. Raise one leg up to your body’s capacity, toes spread.
  4. Opposite leg is straight and in contact with the mat.
  5. Exhale as you actively bring leg your leg just above the floor.
  6. Hold here 3 to 5 seconds.
  7. Do this 5 times before switching to the opposite side.

Once complete: practice alternating legs for a complete 5 on each side.

Then: complete 3 rounds of 5 with both legs together.

COUNTER POSE

Supine Child’s Pose

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