yoga practice information guide

These stretches and poses are being aimed at the lower body.

Leg exercises

Head to knee stretch

Lie down flat on you your back with your legs straight and together. Place your arms by your sides, palms facing down and with your head straight and chin very gently drawn in towards the chest.

Bend your left knee and draw it close to your chest. Clasp your hands over the top of the shin. Gently press the back of your right leg towards the floor. Exhale as you draw your left knee close to your chest.

Inhale and lift up your head and chest, touching your nose as close to your left knee as you can. Hold for a couple of breaths and then slowly exhale and lower your head and chest back down. Place your hands by your sides and lower your left leg down onto the mat. Do the same with the right leg. Repeat 3 times.

Hip stretch

Start as step 1, head to knee stretch. Draw your left knee into your chest, then slide the top of your thigh towards the left side of your body. Raise your foot up, keeping your knee bent and, with your left hand, take hold of the inside edge of your foot. Focus on drawing the top of your left thigh towards the ground on the exhalations. Hold for 6 breaths and then repeat with your right leg.

Single leg raises

Lie as for the head to knee stretch. Inhale and raise your left leg, lifting it as far as you can towards 90 degrees and keeping both legs straight. Exhale and lower your left leg. Inhale and raise your right leg, exhale and lower it. Do this 6 times for each leg.

Inhale and raise your left leg, then, as you exhale, take hold of your leg and lift your head and chest off the floor, raising your chest up towards the lifted leg. Keep both of your legs straight and focus on deep rhythmical breaths. Hold for 6 breaths and repeat with the right leg.

Double leg raises

Lie as for the head to knee stretch. Inhale and raise both legs up to 90 degrees, keeping them straight and together. Keep your lower back down on the ground. Exhale and lower your legs. Repeat up to 10 times and then relax in the corpse pose for a few breaths.

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