Raised Leg Pose

Instructions

1. 1Lie flat on your back with your legs extended and arms resting alongside your body, palms facing down.
2. 2Press your lower back firmly into the mat and engage your core before lifting your legs.
3. 3Inhale, then slowly raise both legs together to a 90-degree angle, keeping them straight and feet flexed.
4. 4Draw your navel toward your spine to protect the lumbar and maintain steady breathing throughout.
5. 5Hold the position for 5 to 10 breaths, feeling the abdominal muscles actively working.
6. 6To release, exhale and lower both legs slowly back to the mat without letting the lower back arch.

Contraindications & precautions

• ⚠Recent abdominal surgery or hernia — avoid all core compression and consult your practitioner before attempting this pose.
• ⚠Lower back pain or lumbar disc issues — the sustained leg load can aggravate the lumbar spine; practice with bent knees or avoid entirely.
• ⚠High blood pressure or late-stage pregnancy — the abdominal pressure and supine position may be unsafe; choose a more neutral alternative.