Tabletop Leg Lift

Ekapāda Mārjaryāsana

Tabletop Leg Lift
⇄ both sides
CategoryWarm-Up TypeStrength LevelBeginner Hold30 sec MusclesBack, Core, Legs BreathingEven breathing

A variation of: Cat-Cow

How to do it

  1. EnterCome into tabletop: palms under your shoulders, knees under your hips. Inhale, lift one straight leg back, slightly above hip height.
  2. HoldReach back through your heel, leg straight. Belly drawn in, lower back not sagging. Keep your pelvis level.
  3. ExitExhale, lower your knee to the mat and switch legs.

Benefits

Strengthens the glutes and back muscles, teaches you to keep your pelvis level.

Cautions

  • Knee injuries — place a blanket under your knees
  • Wrist injuries

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Where it appears

Similar poses

Mountain Pose with Side Bend Mountain Pose with Side Bend Beginner Neck Warm-Up Neck Warm-Up Beginner Shoulder Rolls Shoulder Rolls Beginner Wrist Warm-Up Wrist Warm-Up Beginner Hip Circles Hip Circles Beginner Bridge Flow Bridge Flow Beginner

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