Strengthen the core with leg rotations

The core involves the structures that make up the lumbo-pelvic-hip complex (LPHC) including lumbar spine, pelvic girdle, abdomen, and hip joint. Essentially, the core is the midsection and it involves all the muscles in that area including the front, back and sides. A strong an stable core can help prevent back pain and improve posture. It also helps in practicing many of the yoga asanas.

In today’s post, we will practice leg rotations from the reclining position to help strengthen and stabilize the core muscles. I hope you will enjoy practicing with the video.

Step-by-step

Pawana-muktasana (Wind-releasing movements)

Before we get into the leg rotations, we will do a few rounds of the Pawana-muktasana (wind-releasing pose) as a gentle warm-up routine.

Wind-releasing pose

1. Lie down on your back and relax for a few moments.
2. Bring the feet together. Bend the right knee and hold the right shin with the two hands. While inhaling, guide the knee to the chest.
3. While exhaling, lift the head up, lower the chin down to the chest and gently guide the knee to the forehead. Pause briefly.
4. As you inhale, slowly release the head down to the floor. Again, as you exhale, lift the head up, lower the chin down and guide the knee to the forehead. While inhaling, release the head down, release the leg to the floor and relax for a few moments.
5. Let’s switch now to the other leg. Bend the left knee, hold the shin with the two hands. As you inhale guide the knee to the chest.
6. While exhaling, lift the head up, lower the chin down to the chest and gently guide the knee to the forehead. Pause briefly.
7. As you inhale, slowly release the head down to the floor. Pause. Again, as you exhale, lift the head up, lower the chin down and guide the knee to the forehead. While inhaling, release the head down, release the leg to the floor and relax for a few moments.
8. Now we’ll work with the legs together. Bend the knees and wrap the arms around the knees. As you inhale guide the knees to the chest.
9. While exhaling, lift the head up, lower the chin down to the chest and gently guide the knees to the forehead. Pause briefly.
10. As you inhale, slowly release the head down to the floor. Pause.
11. Again, as you exhale, lift the head up, lower the chin down to the chest and guide the knees to the forehead. While inhaling, release the head down, release the legs to the floor and relax in Shavasana for a few moments.

Reclining leg rotations (one leg at a time)

Now we’ll begin the reclining leg rotations. First, we’ll rotate one leg at a time and finally the legs together.

1. Bring the feet together, spread the arms out to a “T” in line with the shoulders. Let’s begin with the right leg. Lift the leg up to a full vertical position. To deepen the stretch on the back of the leg, push the heel and the knee away while pointing the toes down toward you. Every time the leg reaches the vertical position, we’ll make the same effort.
2. Begin by releasing the leg down toward the floor at 90 degrees to the body and bring the foot as close to the floor as you comfortably can while trying to keep the leg straight.
3. Gradually begin to stretch the leg out straight, then swing it over the left leg and continue to bring the leg on the other side, trying to get up to 90 degrees to the body. Again try to keep the foot close to the floor and also leg as straight as you can.
4. Now begin to raise the leg up to a full vertical position.
5. Continue the leg rotation in a smooth flowing leg movement. The key guideline is that you want to keep the leg as straight as comfortable throughout these moves. Also, you want to create as large a circle as you comfortably can. Throughout these moves, make sure that the shoulders remain firmly planted on the floor.
6. Continue the leg rotations for about 7 to 8 rounds. To finish the rotations, when the leg finally reaches the vertical position, pause there briefly and then reverse the direction of rotations.
7. This time start by bringing the leg down toward the floor on the left side at 90 degrees to the body and continue the rotational moves, as before, in the opposite direction. Follow the same guidelines as above and complete 7 to 8 rounds.
8. When the leg reaches the vertical position after the final round, slowly release the leg down to the floor and relax in the Shavasana for a few moments.
9. Now, begin the rotations with the other leg. So, lift the left leg up to a vertical position, trying to keep the leg straight, and pushing the heel and the knee away while trying to point the toes down toward you.
10. Begin by bringing the leg down toward the floor at 90 degrees to the body and try to bring the foot close to the floor.
11. Continue the leg rotations, following the guidelines mentioned earlier and complete 7 to 8 rounds in one direction. After a brief pause, complete 7 to 8 rotations in the opposite direction.
12. When you are done with the final round, release the leg down and relax in the Shavasana for a few breaths.

1. Bring the feet together and lift the legs up to a full vertical position. As before, to stretch the back side of the legs, try to push the knees and the heels away while pointing the toes down towards you. Throughout the rotational moves, we’ll try to keep the legs as straight as comfortable. 
2. Begin by bringing the legs down to the right side of the body. Try to keep the legs at 90 degrees to the body and bring the feet close to the floor. 
3. Now begin to stretch the legs straight out in front and then continue the rotation bringing the legs toward the left side of the body, still keeping the legs on the floor and bring the feet at 90 degrees to the body. 
4. Now slowly begin to raise the legs back up to a vertical position. Continue with these rotations in a smooth, flowing movement.  Try to keep the legs straight creating as large a circular rotation as comfortable. 
5. Continue the rotations for about 7 to 8 total rounds. 
6. When the legs finally reach the vertical position, pause briefly and then begin to rotate the legs in the opposite direction.
7. Follow the guidelines mentioned earlier and complete 7 to 8 total rounds in the reverse direction.
8. When you are done with your rounds, bring the legs back to a vertical position, pause there briefly and finally release the legs to the floor.
9. Relax in the Shavasana for several breaths. 

Is core strengthening part of your yoga routine? I would love to hear about your practice and your experience.