What you are practising
Develop control of a single-leg lift before more demanding leg patterns.
Muscles involved
Hip flexors with abdominal and back-muscle support.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Knee fold
Develop control of a single-leg lift before more demanding leg patterns.
Begin on your back with knees bent and both feet grounded.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Begin on your back with knees bent and both feet grounded.
- Float one foot just clear of the mat with the knee bent.
- Raise it only as far as the pelvis remains comfortable and steady.
- Lower the foot quietly and repeat with the other leg.
BreathExhale to float the foot; inhale to lower.
- Repetitions & pace
- 4–6 each side. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Eyes upward; keep the back of the head heavy.
Choose the right version
- Make it easier
- Keep toes on the floor and unweight one heel.
- A possible next step
- Bring one thigh towards vertical, keeping the other foot down.
- Watch for
- Lifting both legs at once or rocking the pelvis.
Suitability: Return to heel slides if you cannot move comfortably without straining. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.