Lie on your back. Bend your knees, placing feet flat on the ground. Inhale. Raise your right leg up. Exhaling, place your hands around the shin. If that is not possible place your hands around your thighs. Hold for a few seconds.
Those who are using this practice as preventive, may exert a slight pressure, by pulling the leg towards the chest. Continue normal breathing, holding for a few seconds. Release. Repeat three to five times. Relax and repeat for left leg.
Points to remember: Those with lower backache must remember to do such leg raises with legs bent at knee. This takes the pressure off the spine. Others may do them with legs out, to get more abdominal work-out.
Benefits:This is a preventive in spinal disorders, and also helps heal them. It strengthens leg muscles, helping bear body weight better. It is a preparatory pose for most advanced asanas due to the complete body work-out it gives.
Also read: Fighting shy? Try yoga
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