Side Leg Extensions

The challenge in doing the Side Leg Extensions in Zen yoga’s leg training, is the balancing part. You have to balance yourself on one leg as you lift and stretch the other. While being a difficult pose, it is a good hip and groin opener pose. It also stretches your glutes, quads, calf muscles, ankles and feet.

So, before you embark on doing this pose it is advisable that you consult your physician. Such consultation is obligatory if you suffer from any hip, spine or neck related ailment. You shall also have to first learn to do this pose over a few days under the supervision of a trained yoga teacher.

To do this pose, you stand erect and stiffen the muscles of one of your legs, say your right leg. This leg is to be your supporting leg through this exercise. So, ground the right foot into the mat for a firm base. Now inhale, and as you exhale lift your left leg by bending it from the knee and bring your left foot up to the level of your right knee or higher.

Now hold the left foot with your right hand and grab the foot firmly from the outside. Raise the left leg further up with its knee pointing outwards to your left. Stabilize your position before you make your next move.

Lift your upraised left leg up to the level of your left shoulder by straightening your knee. Keep holding your left foot with your left hand as you do so. Lift your leg upwards till it becomes straight from the knee. Do not release holding your foot (with your hand). Beginners will find this step quite difficult. So you may position yourself with a table or a wall to your right side to which you could lean on to if necessary.

Some of you may even find it difficult to reach out to your leg with your hand, as the length of the leg is normally more than that of your arm. The trick here is to bend slightly from your hip to your left as you stretch out your arm towards you leg. But when you do this you will have to keep your right leg straight to enable you to keep your balance.

You may even strap a belt to your upraised foot and hold the belt with your hand as you raise the left leg. Keep breathing normally when you are in this position. Some beginners, may tend to hold their breath when they are in this precarious position. Do not stop breathing.

Pause for some time in this pose and then emerge from it slowly and gradually, by lowering your left leg towards the mat. Do not release holding your foot with your hand, till your thigh is horizontal to the mat. After which you can release holding your foot and place it on the mat. Repeat this exercise by raising your right leg.

Sources :

Zen Yoga Leg Training: Side Leg Extensions

http://www.youtube.com/watch?v=O1_ARUS7UgQ

Zen Yoga Leg Training: Side Leg Extensions

http://www.ehow.com/video_4943706_zen-yoga-leg-training-back.html

Zen Yoga Leg Training: Front Leg Extensions

http://videos.wittysparks.com/id/1094656415