Creating Variety with extended leg slideups

A variation of navasana, the extended leg slide-ups strengthen both the upper and lower abdomen as well as the neck.

If this pose bothers your neck, support your head by putting both hands behind it. If the problem persists, stop.

1. Lie on your back with your knees bent and your feet flat on the floor at hip width.

2. Bend your left elbow and place your left hand on the back of your head just behind your left ear.

3. Raise the left leg as close to vertical (90 degrees) as possible, but keep your knee slightly bent.

4. Draw the top of your foot toward your shin to flex your ankle and place your right palm on your right thigh near your pelvis as Figure 9-4a illustrates.

5. As you exhale, sit up slowly halfway and slide your right hand toward your knee.

Keep your left elbow back in line with your shoulder and look at the ceiling. Don't throw your head forward (see Figure 9-4b for the proper positioning).

6. Repeat Steps 1 through 5 six to eight times and then repeat Steps 1 through 6 on the other side.

Figure 9-4:

Work the abs and the hamstrings.

Figure 9-4:

Work the abs and the hamstrings.

Unite Mind Body Spirit With Yoga

Unite Mind Body Spirit With Yoga

Practitioners of yoga talk about a unification of body, mind and spirit acquired through practicing the yoga exercises and techniques. Learn more within this guide.

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