Yoga Benefits

Benefits

Strengthens the lower-back and abdominal muscles

Focus

Press your lower back into the floor as you hold your legs off the floor; do not arch your back. Visualize yourself as having a strong, flat abdomen. See your spine straightening and strengthening with each lift.

1. Lie on the floor on your back with your arms at your sides, palms facing down.
2. Bend your knees to your chest.
3. Inhaling, straighten your legs to the ceiling.
4. Exhaling, lower your straight legs to about 6 inches off the floor. Press your lower back into the floor, and tighten your abdominal muscles. Hold your breath while holding the pose for a count of 7.
5. Inhaling, bend your knees to your chest.
6. Repeat the sequence 3 more times.
7. Bend your knees and hug them to your chest.
8. Release your legs and arms to the floor. Lie on the Roar on your back with your arms at your sides, palms facing down.
9. Inhaling, bend your knees to your chest.
10. Exhaling, extend your legs out straight to about 6 inches off the floor.
11. Press your abdominal and back muscles toward the floor. Hold your breath while holding the pose for a count of 7.
12. Inhaling, raise both straight legs to the ceiling.
13. Exhaling, bend your knees to your chest.
14. Repeat the sequence 3 times.
15. Hug your knees to your chest. Rock backward and forward and from side to side to release any stiffness in your lower back. Let your legs drop to the floor, and relax.

Warning:

If you have lower-back problems, place your fists under your buttocks for this exercise. Release the pose if you feel any discomfort.