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Side-Reclining Leg Lift

Anantasana

Anantasana_248

Step by Step

Lie on the floor on your right. Press actively through your right heel, flex the ankle, and use the outside of the foot to stabilize the position (if you still feel unstable, brace your soles against the wall.)

Stretch your right arm straight out along the floor parallel to your torso, so that you create one long line from the heels to your finger tips. Bend your right elbow and support your head in your palm. Slide the elbow away from your torso to stretch the armpit.

Externally rotate your left leg so the toes point toward the ceiling, then bend and draw the knee toward your torso. Reach across the inside of the leg and take hold of the left big toe with your index and middle fingers. Secure the grip by wrapping the thumb around the two fingers. (If you're not able to comfortably hold the toe, loop a strap around the sole and hold the strap.) On an inhale, extend the leg up toward the ceiling.

The raised leg will likely angle slightly forward, while the top buttock will drop back. Firm the sacrum against the pelvis; this creates a kind of fulcrum that will help you move the leg slightly back toward a perpendicular position.

Press actively through both heels. Stay in the pose for 30 seconds to 1 minute, then release the leg, take a few breaths, and roll over onto your left side. Repeat for the same length of time.

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Reader Comments

samantha

this is so easy dood this is really fun and i was in gymnastics so I've had so much fun with this exercise but a little easy

karalyn

ouchies! but it works

Myuren J

If your right nostril air flow is blocked , lie on your left side and do this asana for about 15 mins, and you can clear the air flow in left nostril.
For the left nostril, lie on the right side.

Basically to release blocked nose lie on the opp side and do this asana for 15mins.

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