Leg Raises  

These stretches are used to warm up the legs and strengthen the abdominals.



It is a good stretching exercise for the hamstrings. While raising the leg, only one leg should be lifted while the other one must be touching the ground. The hips should touch the floor and the chin should be tucked towards the chest.  Be cautious if you have problems with the neck or lower back. You can bend one knee to make this exercise easier.



This helps in protection of the lower back from strain. Raise both the legs simultaneously to make this exercise more difficult. 

How it is to be done – Lying on the floor.

Suitable for - Everybody.

Steps - actual procedure for that asana.

1.



Lie on your back with your legs extended and feet joined.

2. Keep your arms straight on the sides without locking the elbows and palms should face down.

3. Bring your chin closer to chest so that your neck lengthens. Shoulders should be down and relaxed.
Press your lower back into the floor while exhaling. It must remain pressed into the floor as you hold the pose.

4. Flex your right foot.

5. Raise your right leg at right angle towards the ceiling and inhale at the same time. Leg should be straight but the leg should not be locked while it is being raised.

6. Now exhale and lower your right leg towards the floor. At the same time, visualize your leg as lengthened.

7. Go through steps 6 and 7 for three to eight times.

8. Go through the above steps on the other side.

Benefits to body parts - Warms the legs and makes abdominals and lower back stronger. Good for stretching the hamstrings.

Precautions - Avoid if you have neck or lower back problems.