sandeyeMy Routine: 8. Leg raises
November 14th 2007 16:48
I will firstly say that my version of leg raises is not exactly the same as in the manuals. The reason for this is that I have suffered from a bad back in the past, and although the arthritis that the docs promised me would only get worse has now, thanks to Yoga, gotten somewhat better, with my spine far more mobile and flexible, I am currently taking it easy in that region whilst the bones get used to repairing. Additionally, my stomach muscles are not their best, and so I personally do a lazy-version of this exercise.
Coming out of the former position, by pulling the legs straight and together and arms close to the sides, I will take a couple of breaths then raise my left leg, keeping it straight, just a few inches from the floor, as I inhale. I replace it on exhale. On the next in-breath, I will raise it higher, lowering it on exhalation once more. The third time, I raise it to a full 90 degrees or more, catch it in my hands, and tug it on down towards my chest on the exhale, replace it vertical on the inhale, and lower it to the floor on the exhale. I then repeat for the right leg.
One manual tells you to raise the leg fully on each of the three raises, clasping it and pulling it in towards the chest on each of the three rises. Another manual suggest alternating left, right, left, right, but doing a full raise each time. I have also read that one can do this exercise by raising the leg once, then doing the pulling to the chest three times before lowering the leg.
In yet another manual - the one I generally follow - one raises and lowers the leg three times. Raising it for the fourth time, one clasps the leg and pulls it chest wards, breathes a few breaths, and then raises the chin to touch it before release. One does this part three times also. I followed the later of these books when I commenced Yoga practice, whilst my back was exceedingly stuck and stiff, and hope to return to this procedure in a few months time, when my spine is used to becoming more supple and my stomach muscles are stronger.
There are also exercises listed for raising both legs at once, however I rarely attempt these. Throughout the past 11 months, in which I have been practicing Yoga, I have attempted the double leg raises about five times only. Once again, it is due to my back and stomach muscles not yet being perfected, and I hope to incorporate the extra moves into my routine sometime during 2008.
Coming out of the former position, by pulling the legs straight and together and arms close to the sides, I will take a couple of breaths then raise my left leg, keeping it straight, just a few inches from the floor, as I inhale. I replace it on exhale. On the next in-breath, I will raise it higher, lowering it on exhalation once more. The third time, I raise it to a full 90 degrees or more, catch it in my hands, and tug it on down towards my chest on the exhale, replace it vertical on the inhale, and lower it to the floor on the exhale. I then repeat for the right leg.
One manual tells you to raise the leg fully on each of the three raises, clasping it and pulling it in towards the chest on each of the three rises. Another manual suggest alternating left, right, left, right, but doing a full raise each time. I have also read that one can do this exercise by raising the leg once, then doing the pulling to the chest three times before lowering the leg.
In yet another manual - the one I generally follow - one raises and lowers the leg three times. Raising it for the fourth time, one clasps the leg and pulls it chest wards, breathes a few breaths, and then raises the chin to touch it before release. One does this part three times also. I followed the later of these books when I commenced Yoga practice, whilst my back was exceedingly stuck and stiff, and hope to return to this procedure in a few months time, when my spine is used to becoming more supple and my stomach muscles are stronger.
There are also exercises listed for raising both legs at once, however I rarely attempt these. Throughout the past 11 months, in which I have been practicing Yoga, I have attempted the double leg raises about five times only. Once again, it is due to my back and stomach muscles not yet being perfected, and I hope to incorporate the extra moves into my routine sometime during 2008.
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