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About this Practice
Supine single leg raises. The foundational core-strengthening exercise, targeting the lower abdominals and hip flexors while the spine remains supported. Excellent preparation for Navasana and inversions.
How to Practise
- 1
Lie on the back. Press the lower back gently into the floor.
- 2
Keeping the right leg straight, inhale and raise it to 45–90°.
- 3
Exhale and lower slowly — maintaining core engagement throughout.
- 4
10 repetitions per leg, then alternate. Build to 3 sets.
Benefits
- ✓Strengthens lower abdominals and hip flexors
- ✓Improves lower back stability
- ✓Prepares for inversions
- ✓Safe for lower back pain rehabilitation
Health Goals Addressed
⚠️ Cautions & Contraindications
Acute disc herniation (bend the knees slightly). Recent abdominal surgery.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.