Enter
- Lie on your back with knees bent and feet supported.
- Exhale and draw your knees toward your chest.
- Exhale and straighten both legs until they are vertical.
- Extend your arms overhead along the floor, palms facing up.
Steps
Support
Back of the head, back, sacrum, and arms on the floor.
Hold
- Keep your sacrum supported and control your lower back's arch.
- Keep your legs together and your knees straight.
- Press your heels toward the ceiling, keeping your feet flexed.
- Keep your head supported and your neck relaxed.
Exit
- Exhale, bend your knees, and draw your thighs toward your abdomen.
- Lower your feet and place your arms alongside your body.
- Straighten your legs and rest on your back.
- Breathing
- Exhale when lifting; breathe normally while holding.
- Gaze
- Relax your eyes.
- Duration
- 30–60 seconds at 90°.
Adapt
Adaptations
- Bent kneesKeep your knees slightly bent and your sacrum supported.
- Arms alongside your bodyRest your arms alongside your body, palms facing down.
- WallRest your legs against the wall, keeping your pelvis supported.
- StrapLoop around your soles; hold both ends and straighten your knees.
Variations
- Stages: raise your legs to 30°, 60°, then 90°.
- Dynamic: lower and raise straight legs with control.
- Alternate legs: keep one raised while moving the other.
Signals of effort
- Straight legs raised without support.
- Hips flexed with both knees straight.
- Arms extended overhead.