Single Leg Lift (Uttanpadasana) Variation with a Block

This pose is very beneficial in helping to improve posture, and stretches and strengthens the shoulders, abdomen, and legs. Placing a block under the sacrum helps students with keeping their outstretched leg raised slightly and improves alignment in the hips and legs.

Single Leg Lift Variation with a Block: How to Do it Step-by-Step

Step 1

Lie flat on your mat with a block placed under the sacrum.

Step 2

Reach your arms overhead, and hold the edges of the mat with your hands, actively pulling the mat apart.

Step 3

Reach your right leg toward the sky with a straight knee and let the left leg hover just above the ground. Keep the core engaged.

Step 4

Hold this posture for 3-5 breaths, then slowly lower the right leg and repeat on the other side.

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