Health-Raising asana - with Legs

Those who are not strong enough to keep the floor leg straight and pressed into the floor whilst raising the other leg, can bend that leg i.e. bend the left knee and place the sole of the left foot flat onto the floor – then with the right. The benefits from this simple asana are huge. All the chakras are stimulated, the base chakra at the perineum, mooladhara chakra, pulses prana upwards along the spine into the brain, stirring all the chakras along the way. The longer the raised leg is held upwards, the stronger the effect on the pranic field.

 Instructions for single-leg raising

• Lie in the supine position (shavasana) with the feet together.
• Rest the arms and hands alongside the body, where they remain throughout the practice.
• Activate both legs so they are straight and strong and DORSIFLEX both feet, activating the muscles of the entire leg, both legs. Please Note: if lower back needs protection, bend knee which is not being raised and place the foot of that leg flat on the floor.
• Inhaling, raise the right foot s-l-o-w-l-y upwards to the ceiling, elongating the whole leg for the duration. Simultaneously, press the left leg into the floor. Hold for 2-5 seconds.
• Exhaling, lower the leg very slowly downwards to the floor, keeping the leg straight and strong.
• Repeat 5–10 times. Take at least 4 seconds to complete each part of the movement so that it takes 8 seconds to raise and lower the leg. After a few days increase the count to 5 seconds duration. 
• Over time develop the breath so that you can slow the movement down to 20 seconds per complete movement. This extremely slow movement in asana is yoga because it increases awareness and connection with both the lower self and the Higher Self. 
• Only by maintaining a practice for 2-3 months can you develop it and discover things about your body and mind. 
• Eyes closed the entire time, scanning through the leg muscles checking to see that they are all activated.

When feeling fragile & needing restorative action

Those who feel physically, mentally and/or emotionally fragile, but want to start strengthening their life-force, should keep both legs bent. This is gentle and nourishing, but efficient. In this case bend both legs placing the feet flat on the floor. Keep the left foot firmly on the floor and raise the bent right knee to the chest - straighten the leg from there – dorsi-flexing the right foot when fully upraised, if possible.When ready, return the right knee to the chest position first, and, keeping the right knee bent, return the right foot to the floor.Now with the left leg.   Repeat this with right and left legs for 2-5 rounds to begin with. Rest for 20 seconds. Repeat for another 2-5 rounds. Over days or weeks increase these rounds to 20. Don't force this, or hurry to increase the count. 
**When fragile, 1-3 rounds of this asana and 1-3 rounds of the Health-Raising asana - with Legs, will help you begin the journey back to health. 

Instructions for use as a warm-up 

Perform 15 rounds with a straight right leg over 30-seconds duration, then 15 with the left. Repeat. 
This practice will safely activate prana in the major muscles in the legs and core muscles in the torso. The back muscles have to engage strongly to hold the body in position and the abdominal muscles are engaged to create an abdominal brace which supports the pelvis and lower back.  It will activate and massage into the hip joints. Energy will flow from the tips of the toes to the top of the head.

The benefits of this asana

A huge amount of PRANA (life-force) is generated from the feet upwards, to the brain.

Every chakra is stimulated/activated.

MUSCLES

Pelvic muscles strengthened

Abdominal muscles strengthened

Hamstrings strengthened

Quadricep, shin and calve muscles are activated and strengthened

Back muscles strengthened

JOINTS

Ankle, knee and hip joints vitalised and strengthened

BODY SYSTEMS

Groin lymph are drained

Respiratory, Reproductive, Cardio-vascular, Eliminatory and Digestive organs vitalized

Spine - and brain are vitalised (Central Nervous system).

Double-leg raising 

Where there is a healthy back and strong core torso muscles (and no hernia, ulcer, pregnancy, or similar care required abdominally) raise (and lower) both legs together 5-10 times. This option can be practiced at a moderate pace, very quickly or very slowly.  If new to it, begin with 5 rounds, at a moderate pace.