Suitable for new mothers (when keeping the supporting leg bent and leg not taken too far) if not recovering from an episiotomy, otherwise wait until all healing has taken place.
Lie on the floor on your back. Take a few deep breaths and focus on trying to get the whole back in contact with the floor. Try also to minimise the gap under the back of the neck by lengthening the head and tilting the chin very slightly towards the chest. Bend both knees and place the feet hip distance apart on the mat. Take one leg and draw the knee into the body (very gently to begin with). Tighten the pelvic floor muscles (all new moms, this is good advise at any time of the day!) and begin to extend the lifted leg. Hold under the leg for support . The idea is not to get the leg perfectly straight but to maimise the stretch in the hamstrings and improve overall flexibility.
As you gain strength, draw the leg further up, thinking of taking it past the head instead of pulling it down towards the chest. You can then begin to straighten the supporting leg (wait at least 3 months after the birth and do not worry of you don’t feel like taking this extention until the body has fully recovered from birth, which incidentally takes around 9 months and always remember those pelvic floor muscles!).
REASONS TO DO LYING LEG LIFT:
Improves flexibility, lengthens the spine and will give a good basis for open leg and splits poses later on.
