Side-Reclining Leg Lift

Instructions

1. 1Lie on your right side with your body in one straight line, stacking your hips and shoulders vertically.
2. 2Extend your right arm along the floor and rest your head on it, keeping your neck long.
3. 3Place your left hand on the floor in front of your chest for light support.
4. 4Bend your left knee and take hold of the big toe with your left index and middle fingers.
5. 5Inhale and slowly straighten the left leg upward, keeping your hips stacked and your core engaged.
6. 6Hold for 5 to 8 breaths, then release the toe and lower the leg with control before switching sides.

Contraindications & precautions

• ⚠Hamstring tightness or injury — forcing the leg straight can overstretch the tendon; use a strap around the foot instead of holding the toe.
• ⚠Neck or cervical spine problems — resting the head on the outstretched arm can create strain; support the head with a folded blanket.
• ⚠Hip labrum tear or hip impingement — the lateral hip loading in this position can provoke pain; consult a therapist before practicing.