Double Leg Stretch Hold
Static exercise in a supine position in which you keep your core active, your shoulders raised, and your knees drawn toward your chest, with your gaze directed toward your legs.
Instructions
Lie on your back with your knees bent and your feet flat on the mat.
Bring your knees toward your chest, lifting your feet off the ground.
Lift your head, neck, and shoulders off the mat, keeping your gaze toward your knees.
Bring your hands to hold your knees (or shins) lightly.
Lift your head, neck, and shoulders off the mat, keeping your gaze toward your knees.
Bring your hands to hold your knees (or shins) lightly.
Bring your hands to hold your knees (or shins) lightly.
Engage your deep abdominal muscles by pulling your navel toward your spine.
Keep your lower back pressed against the mat for the entire duration of the hold.
Breathe deeply, maintaining the position with control and without tension in your neck.
Exercise Details
Repetitions
3/5 reps
Hold Time
30 seconds
Breathing
Active and controlled chest breathing: Inhale through your nose while holding the position, expanding your chest. Exhale slowly through your mouth, activating your core with each exhalation.
Important Warnings
People with lumbar problems:
Lifting your shoulders and keeping your legs tucked in can increase pressure on the lower back. We recommend using a support (cushion or rolled towel) under the lower back, if necessary, or ensuring that the lower back remains completely flat on the mat.
People with neck problems:
Lifting your head and shoulders can cause tension in the neck. We recommend supporting your head with your hands or, alternatively, keeping your head on the floor and holding the position using only your legs and core.
Pregnant women:
Avoid exercises in the supine position after the first trimester. We recommend replacing them with variations in the side or sitting position.
Related Exercises
Intermediate • 2min
Intermediate • 3min
Intermediate • 4min
Advanced • 2min