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asanas |
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Leg Gyration
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Try
the Leg Gyration asana
along with Wai Lana . . . |
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Strengthen your thigh and abdominal muscles while increasing circulation to your whole body.
1. Lie on your back with your legs together and your arms at your sides. Turn your palms down.
2. Raise your right leg and rotate it clockwise 5 to 10 times in a large oval. If large movements feel awkward, start with smaller ones, then gradually work up to your full range of motion.
3. Change direction, making the same number of counterclockwise ovals. Bring your leg back to center and lower it.
4. Raise your left leg and repeat, making ovals in both directions. Then lower your leg to the floor.
5. Raise both legs and make 5 to 10 clockwise ovals. Press your arms and hands into the floor for support. Allow your hips to rock from side to side as you rotate your legs. Then bring your legs down and relax completely.
6. Raise both legs again and rotate them counterclockwise.
7. Lower your legs to the ground. Relax your legs and turn your palms up.
Hints...
Contract your thigh muscles as you rotate your legs. This will make them feel lighter and the exercise will be easier. Feel the rotation in the hip joints as you make the movements as large as you can.
Here's an Easier Way...
Place your hands under your buttocks, palms down, especially when lifting both legs together. This will also protect your lower back.
Benefits
•Strengthens, massages, and tones the abdominal organs
•Loosens the hips
•Tones the thighs and abdomen
•Relieves gas and constipation
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