Double Leg Raise
Start lying on your back in the corpse pose with the arms down next to the hips.
Breathe in and lift both legs up straight perpendicular to the floor or as high as possible while contracting the abdominal muscles. Breathe normally.
If you find difficult to hold the legs up, place the hands on the back of the thighs for support.
Hold this position for about 30 seconds. On the next out breath gently bring both legs down to the floor.
This posture works the abdominal muscles, buttocks, legs and the lower back.
Single Leg Raise
To start with you can practice this pose lifting one leg at a time, using a belt for support to help lift and straighten the leg upwards.
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.