How to Do Floor Leg Raises in Hatha Yoga

You can strengthen your abdominal muscles and your lower back muscles when you do floor leg raises in Hatha yoga. Two floor leg raises are outlined below--single leg raises and double leg raises, both of which will also help trim your waist and strengthen your thighs. Read on to learn how to do floor leg raises in Hatha yoga.

Difficulty: Moderately Easy

Instructions

How To Do Single Leg Raises

1. Lie down on your back, legs stretched out straight and arms lying slightly away from your sides. Make sure your back is flat against the floor, and keep it that way throughout the duration of the exercise.

2. On the inhale, lift your right leg as far as it will go, keeping your back flat on the floor. Keep your legs straight, but do not hyperextend at the knee.

3. On the exhale, carefully lower your right leg back to the floor. Again, keep your back flat on the floor, legs straight.

4. On the inhale, lift your left leg as far as it will go, keeping your back flat on the floor and legs straight.

5. On the exhale, carefully lower your left leg back to the floor--your back flat and your legs straight.

6. On the inhale, raise your right leg and hold on to your calf with both hands. Pull your leg toward you as far as you can. Hold this position for a few breaths. Raise your head toward your shin and hold for one inhale and exhale, breathing deeply. On the exhale, lower your head, then your leg.

7. On the inhale, raise your left leg and hold on to your calf with both hands. Pull your leg toward you as far as you can. Hold this position for a few breaths. Raise your head toward your shin and hold for one inhale and exhale, breathing deeply. On the exhale, lower your head, then your leg.

8. Repeat Step 1 through Step 7 three times.

How To Do Double Leg Raises

9. Lie down on your back, legs stretched out straight and arms lying slightly away from your sides. Make sure your back is flat against the floor, and keep it that way throughout the duration of the exercise.

10. On the inhale, lift both legs as far as they will go. Keep them together, and straight, careful not to hyperextend at the knees. Make sure your buttocks and back stay flat on the floor.

11. On the exhale, carefully lower your legs back to the floor, keeping them straight and your back flat.

12. Repeat Step 1 through Step 3 10 times.

Tips & Warnings

• • Always keep your back and buttocks flat on the floor to avoid injury.
• <br>• If you cannot reach to hold on to your calf during Step 6 and Step 7 of the Single Leg Raises, hold on to your thigh instead, but remember to keep your leg straight.
• <br>• Be careful not to strain your neck or back when lifting your head toward your shin during Step 6 and Step 7 of the Single Leg Raises. It is not necessary that your head touch your shin--only that you are working toward that direction. Increased flexibility will come with practice.

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