SupineIntermediate
Side-Lying Leg Raise
Anantasana Variation
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About This Pose
Side Lying Leg Raise is a targeted strengthening exercise for the outer hip muscles (gluteus medius and minimus). Performed by lying on one side and lifting the top leg while keeping it straight, this exercise builds the lateral hip strength essential for walking stability, standing balance poses, and overall lower body function. It's fundamental for hip health.
Step-by-Step Instructions
- 1
Lie on one side
- 2
Stack hips and shoulders
- 3
Engage core firmly
- 4
Lift top leg slowly
- 5
Control the movement
- 6
Lower with control
Alignment Cues
- Control movement throughout
- Breathe steadily
- Keep hips perfectly stacked
- Engage outer hip muscles
Benefits
- Strengthens gluteus medius
- Builds outer thigh
- Improves hip stability
- Essential for walking
- Supports balance poses
- Fundamental for hip health
Modifications
- Bend bottom leg
- Use wall for support
Variations
- With circles
- With pulses
Cautions & Contraindications
Cautions
- Keep torso stable
- Avoid rolling back
Avoid this pose if you have:
- Hip injury
- Balance issues
Quick Facts
Primary Focus
hipsSecondary Focus
core
Suggested Hold
30 seconds
Tags
side lyingstrengthhipsintermediate
Equipment
yoga mat
