Raised Leg

Lie on your back with your legs extended and arms resting alongside your body, palms down.

Press your lower back firmly into the floor and draw your navel in, holding this connection throughout to protect the lower back.

On an exhale, lift both legs up toward the ceiling, keeping a slight bend in the knees if your hamstrings feel tight.

Keep your head, neck, and shoulders relaxed on the mat and breathe steadily as you hold the legs lifted.

If your lower back starts to arch off the floor, bend your knees more or raise the legs higher until it flattens again.

Hold for 15 to 20 seconds, then lower your legs slowly with control, keeping the back pressed down the whole way.