Anantasana

Side-Reclining Leg Lift

step by step

1 Stretch out on the ground on your right side. Lean actively into your right heel, bending the ankle in order to create a bolt and using the outside of the foot to keep your position stable.
2 Stretch your right arm out, bend it and use the inside of your hand to lean your head on. The hand covers the ear. Slip the elbow far from the torso in order to stretch the armpit.
3 With your left hand, grab your left foot’s big toe and upon inhaling, lift your left leg towards the ceiling.
4 Stretch the leg while aiming to keep it as tense as possible. Bring the sacrum back towards the pelvis. The other leg remains stretched out, but on the ground. If you lack flexibility, the leg that is elevated towards the ceiling can stay bent
5 Actively press into both heels and hold the pose for 30 seconds or 1 minute. Release, take a few breaths and start over on the other side.

benefits

  • Stretches the back of the leg.
  • Stretches the sides of the torso.
  • Tones the stomach.

contraindictions and warnings

  • There are no contraindications for this pose.

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