This is an easier
version of the hand-to-toe yoga pose (hand holding the toes with the raised
leg extended straight). It develops balance, strengthens muscles of the supporting
leg, and stretches the buttocks and inner thighs of the raised leg.
- Stand with your
legs together. Place your left hand on your hip.
- Raise your right
knee and place your right hand underneath your thigh.
- Stand tall as
you pull your knee as high as you can. Use your arm to keep it steady. Stay
in this position for three to five breaths.
- Move your leg
to the side and hold it there for three to five breaths.
lower your leg to the floor. Repeat on the
One breath equals an inhalation
and an exhalation. Keep your breaths steady
and consistent in length and depth.
Gaze at a single spot in the
distance to help you maintain your balance.
Keep shoulders relaxed and
pressed down away from your ears.
An even easier modification
is to hold a chair or table instead of putting
your hand on your hip. As your sense of balance
and muscles get stronger, progress to hand
If you do the exercise yoga-style, hold the position for three to five breaths.
One breath means inhaling and exhaling. Make sure that your inhalation and exhalation
are consistent in length and depth.
If you do the exercise Pilates-style, lift and lower your leg for five to 10
repetitions on each side. Exhale as you lift the leg, inhale as you lower it.
Go to Common Exercises...