Supine Leg Lifts

About This Pose

Lying on the back, lower back pressed to the mat, alternate lifting straight legs to 90° and lowering with control.

How to Practice

1. 1

   Lie flat on your back with arms alongside the body, or tuck the hands under the lower back for support.

2. 2

   Press the lower back firmly into the mat and engage the core.

3. 3

   On an inhale, lift the right leg to 90°, or as high as possible without the lower back lifting.

4. 4

   On an exhale, lower the right leg slowly and with control — do not let it drop.

5. 5

   Alternate sides, or lift both legs together for a greater challenge.

6. 6

   Perform 8–12 repetitions per side, keeping the breath steady throughout.

Benefits

• Strengthens the core and hip flexors
• improves lumbar stability