Benefits : Strengthens the digestive system, lower back, pelvic and perineal muscles

Contra-Indications : Not for people suffering from high BP, or serious back conditions like sciatica or slipped disc.

Awareness : On the stretch in the legs and breath.

Breathing : Inhale while raising the leg(s). Exhale while lowering the leg(s)

Duration : 5 rounds with each leg

Steps : Lie flat on the back with legs together and straight, palms flat on the floor.
Inhale, raise the right leg as high as is comfortable, keeping it straight and the foot relaxed.
The left leg should remain straight and in contact with the floor. Hold the posture for 3 to 5 seconds initially, can go till the extent the body supports.
Exhale and slowly lower the right leg to the floor.
This is one round. Practice 5 rounds with the right leg and then 5 rounds with the left leg.
This may be repeated raising both legs together

Variation : Single leg raise is called Eka Pada Uttana padasana. It can also be done by raising both legs together. Another variation is to raise the legs to progressive heights of 15,25,35,45,65,75,90 cm and holding them for 5sec at least at each height. Release the legs slowly at respective heights

#leg #basic