Ardha (= half)
Pada (= foot)
Hasta (= hand)

I call this Leg Lifts in a sitting posture - to make it easy.

When you practice this posture, visualize the image of the sacral (2nd Chakra) and its orange-red color (shown in far right column), and focus on that area of your body (about an inch above your tailbone). If you have not read about this Chakra yet, you can click on the image to the right to go directly to the 2nd Chakra series. It will help you visualize this part of your body better.

If a link from the 2nd Chakra (Svadhisthana) series brought you to this page, this posture is quite specific for opening up that area of the Chakra system. This posture is also indicated for the 3rd Chakra. However, these postures can be done by anyone for many other reasons. Benefits are also provided below. If you want to return to the Chakra series, there is a link to the next Chakra at the bottom of this page.

This is not as easy as Eugenia makes it look in the above image. Perhaps you cannot even reach your foot yet the way she does so effortlessly. If this is the case, read below for preliminary exercises to be able to do this. These stretches are eventually a back and forth movement. You can choose to do one or the other until you can do both without so much effort. Again, repeat, repeat: There is no need to rush. Take your time and visualize your body doing this before you begin. Visualization is a major aspect of Yoga postures.

 

Detailed Instructions for Preliminary Leg Lifts

• Lie on your back and relax your body first. Take a few deep breaths. Then lift one knee at a time and bring your hands underneath your knee first, around the inner top part of your thigh. Feel how your leg and hand and torso are connected. Breath in and out with your abdomen for about a minute.

• Do this with your left leg first and then your right leg. Repeat back and forth two or three times. You can also try both knees up at the same time. That is one of the best exercises to relieve gas or constipation. If you do that position, breathe in and out with gusto using your abdomen. You will feel your abdomen against your thighs when you have reached the full position.

Instructions for Full Leg Lifts

• Sit with your back straight and your legs stretched out in front of you. Rest the palms of your hands on your knees. Take a deep breath and exhale.
• Bring your upper body forward and down with your forehead on your knees. With your left hand take your left foot and hold it firmly.
• Inhale and lift your upper body, left arm and left leg. And then exhale and let your upper body come down again. Continue with inhalation when you lift and exhalation when you sink down.
• Repeat this same stretch with your right leg and right hand. Inhale deeply and then exhale. Bring your upper body forward and down with your forehead on your knees. Take your right foot in your left hand and hold it firmly.
• Inhale and lift your upper body, right arm and leg. Exhale and sink. Inhale and lift. Exhale and sink.
• Lie on your back and concentrate on your solar plexus and repeat this suggestion in your mind:

“I radiate energy and power, health and strength.” Repeat 2-4 times.

 

Benefits

This exercise strengthens the stomach muscles, thighs, legs, and all the muscles around the pelvis and buttocks. It helps to release stiffness in the hips. It also eliminates extra fat from the thighs and buttocks.

One of the great benefits is how it improves the circulation of the blood in the liver and spleen. It also improves digestion. The sciatica nerve involvement together with the movements of the hipbones and lower back help back problems and the lower part of the body from the waist down.

Remember to focus on the 2nd Chakra while you do these stretching movements.