Caution: If you have high blood pressure, don’t hold your breath.
- Lie face down with your chin on the floor, arms at your sides and toes turned under.
- Roll to one side and make fists, bringing your hands together with thumbs touching the ground.
- Roll onto your hands and rest your chin on the floor.
- Move your knees forward a little, raising your buttocks slightly.
- Inhale deeply, then raise your right leg up behind you. Either retain your breath or breathe softly as you hold for 10 to 20 seconds.
- Exhale as you slowly lower your leg. Repeat on the other side.
- Lower your leg, bring your arms out, and straighten your knees and toes. Turn your head to one side and relax your whole body.
Hints
- Don’t put too much pressure on your chin. Your arms and knee should bear most of your weight.
- Extend your leg back from the hip as you lift it high.
- Press your arms and knee down to help lift your hip and leg higher.
- Holding your breath in the pose will increase your lung capacity, but don’t hold longer than is comfortable.
Make It Easier
Don’t lift your leg as high and just hold briefly on each side.
Benefits
- Builds strong back muscles
- Tones the sciatic nerves
- Relieves minor lower back pain
- Strengthens your lungs when you retain your breath
