Benefits : Good for hip joints, obesity, toning of abdominal and spinal
muscles.

Contra-Indications : Not for people suffering from high BP, or serious back conditions like sciatica or slipped disc. Stop if you see any strain

Awareness : On the rotation of the legs and breath.

Breathing : Normal breathing

Duration : Repeat 10 times in clockwise and anti-clockwise directions with each leg

Steps : Lie flat on the back with legs together and straight, palms flat on the floor.
Raise the right leg 5 cm from the ground, keeping the knee straight.
Rotate the entire leg clockwise 10 times in as large a circle as possible.
The heel should not touch the floor at any time during the rotation.
Rotate 10 times in the opposite direction.
Repeat with the left leg.
Variation : It can also be done by raising both legs together. In the variant, the palms can be places underneath your lower back or on the floor

#leg #basic