Side-Reclining Leg Lift

Anantāsana

Read what the gnome says

Side-Reclining Leg Lift! Lie on your side, hold the big toe of the top leg, and extend it toward the ceiling. Hips stacked, bottom leg long, spine straight. Use a strap if needed. Breathe, then switch sides. Balancing, flexible gnome.

Works on Gluteus medius · Gluteus minimus · Obliques

How to do it

1. Lie on one side, resting the head on the lower hand.
2. Take hold of the big toe of the top foot and straighten the leg up.
3. Keep the body in one line, breathe and hold; lower and switch sides.

Common mistakes

• Don’t roll back onto the sit bones.
• Don’t lock the lifted knee.
• Don’t let the head hang: prop it with the hand.

Benefits

• Strengthens the abdominals and deep core.
• Supports the lower back and posture.
• Makes other poses feel steadier.

Take care: Go easy or skip if you have lower-back or neck pain, or are pregnant or recovering from abdominal surgery. Keep the breath flowing.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Core

• Boat PoseIntermediate
• Both Big Toes PoseIntermediate
• Forearm Side PlankIntermediate
• Four-Limbed Staff (Low Plank)Intermediate
• Half BoatIntermediate
• One-Legged PlankIntermediate