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Preparatory Exercise
Double Leg Raises
द्विपाद उत्तानासनদ্বিপাদ উত্তানাসন
Intermediate
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About this Practice
Supine double leg raises. A more demanding core exercise that strengthens the entire anterior chain. Develops the abdominal strength required for Sarvangasana, Halasana, and advanced inversions.
How to Practise
- 1
Lie on the back. Inhale and raise both legs together to 90°.
- 2
Exhale and lower slowly to 45°, hold 2–3 counts.
- 3
Continue lowering to 10° — without letting the lower back arch — then raise again.
- 4
Begin with 5 repetitions. Build to 15.
Benefits
- ✓Strengthens deep abdominals
- ✓Builds hip flexor endurance
- ✓Prepares for advanced inversions
- ✓Reduces belly fat
Health Goals Addressed
⚠️ Cautions & Contraindications
Lower back pain — begin with single leg raises. Pregnancy.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.