SupineIntermediate
Side Leg Lift
Anantasana
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About This Pose
Side Leg Lift (Anantasana preparation) is a side-lying pose that strengthens the outer hip and glute muscles by lifting the top leg while maintaining alignment. This pose builds the lateral hip strength essential for standing balance poses and improves overall hip stability. It's both a strengthening exercise and a preparation for the full Anantasana pose.
Step-by-Step Instructions
- 1
Lie on one side
- 2
Support head with bottom arm
- 3
Stack hips vertically
- 4
Engage core muscles
- 5
Lift top leg toward ceiling
- 6
Hold with control
Alignment Cues
- Engage core throughout
- Control movement with breath
- Keep lifted leg straight
- Stack hips precisely
Benefits
- Strengthens outer hip
- Builds glute medius
- Improves hip stability
- Prepares for Anantasana
- Enhances balance
- Tones lateral body
Modifications
- Support head with pillow
- Lower lift height
Variations
- Circles with leg
- Pulses
Cautions & Contraindications
Cautions
- Avoid hip rolling
- Keep core engaged
Avoid this pose if you have:
- Hip injury
- Lower back pain
Quick Facts
Primary Focus
hipsSecondary Focus
core
Suggested Hold
30 seconds
Tags
side lyingstrengthlegsintermediate
Equipment
yoga mat
