How to strengthen the abs and lower back for a better yoga practice

Leg raises strengthen the abdominal and lower back muscles which are needed to perform yoga asanas correctly.

Difficulty: Easy

Instructions

Things You'll Need:

• yoga mat
• loose, comfortable clothing

1. Beginners or those with weak abdominal muscles can start with single leg raises. Lying on the back with the feet together, place your palms flat beside you. Bring the chin towards the chest.

2. Inhale the right leg up to 90 degrees, keeping the foot flexed and both legs straight. Exhale the leg back down to the mat. Repeat on the left leg. Practice 3 to 5 times, alternating legs.

3. After the last set, inhale the right leg up and keep it up. Grab hold of the leg with both hands, above or below the knee. Breathe deeply and notice any tension in the back of the leg. On your next exhalation, lift the head and shoulders off the mat and bring your hands higher towards the foot. Both legs are straight and be aware of the back of the left knee. Keep it as close to the mat as possible. If the leg is shaking, lower your hands slightly. Lower the shoulders and head back to the mat and exhale the leg down. Practice the same on the left leg.

4. Double leg raises can be practiced by those with stronger abdominal muscles. Lying on the back with legs together, place the palms flat beside you. Keeping the back flat and the chin towards the chest, inhale both legs up to 90 degrees. Exhale the legs down without letting the feet touch the mat.

5. Repeat five to ten times, coordinating the movement with the breath.

Tips & Warnings

• Those with very strong abdominal muscles can practice double legs raises with the hands behind the head. The shoulders stay on the mat.
• Those with weaken abdominal muscles can place the hands under the buttocks for more support.
• This exercise should not be practiced by those with back or neck problems, or pregnant women.
• Do not arch the back or strain to lift the legs.