SupineBeginner
Supine Leg Lift
www.yoga-sequencing.com
About This Pose
Supine Leg Lift is a core and hip flexor strengthening exercise performed lying on the back. By actively lifting one or both legs without hand support, this pose builds the strength needed for inversions while teaching proper core engagement. It's both a strengthening exercise and a preparation for more advanced leg lift poses.
Step-by-Step Instructions
- 1
Lie on your back with legs extended
- 2
Press lower back into the mat
- 3
Engage core by drawing navel toward spine
- 4
Keeping legs straight, lift one or both legs toward ceiling
- 5
Lift only as high as you can maintain lower back contact
- 6
Lower with control, hovering above floor
- 7
Repeat for 8-12 reps or hold at various heights
Alignment Cues
- Keep lower back pressing into mat
- Point or flex feet actively
- Move with control, not momentum
- Keep legs together if lifting both
Benefits
- Strengthens hip flexors and lower abdominals
- Builds active flexibility in hamstrings
- Prepares for inversions and arm balances
- Teaches proper core engagement for leg lifts
- Develops control and body awareness
Modifications
- Wall support
Variations
- Leg lift
Cautions & Contraindications
Cautions
- Keep pelvis grounded
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
coreSecondary Focus
hips
Suggested Hold
30 seconds
Tags
supinelegsalignment
Equipment
yoga mat
