Lower limbs have three major joints—hip, knee and ankle. Besides these, there are a number of other joints in the feet that bear the brunt of load and movement. Yoga offers a posture that invigorates the complete neuromuscular faculties of the lower extremities. Here is a way to perform the posture, which imparts strength, flexibility and balance to the legs. The posture also benefits the back and improves muscle tone.
* Facilitator and practitioner stand facing each other at a distance of about 4 feet.
* Practitioner keeps the feet about 6 inches apart with inner edges parallel; legs straight with knee caps pulled and thighs rolled inwards.
* Facilitator can have a wider base width at the feet.
* Facilitator to fold and lock arms.
* Practitioner bends the trunk from the hips and firmly holds the locked arms of the facilitator.
* Practitioner ensures that arms are straight; the legs are perpendicular and trunk nearly parallel to the floor.
* Practitioner gently raises left leg up to the level of the hips keeping the pelvis in balance.
* Stay in the posture for 30-60 seconds with slow breathing.
* Slowly bring the left leg down and repeat on the other side, and relax.