Leg Lift in Kneeling Ardha Chandrasana

Hip and Glute Strengthening Pose for Pregnancy

Watch how it’s done below!

At Prenatal Yoga Center, we design yoga practices that promote strength, stability, and alignment for every pregnant student. The Leg Lift in Kneeling Ardha Chandrasana is a supportive strengthening pose that targets the hips and glutes, helping to improve alignment and stability in the pelvis. This pose is ideal for building strength while focusing on safe alignment for the body during pregnancy.

Benefits of Leg Lift in Kneeling Ardha Chandrasana

The Leg Lift in Kneeling Ardha Chandrasana provides several valuable benefits for pregnant people:

Hip and Glute Strengthening: This pose effectively engages the gluteus medius and minimus, strengthening the hips and providing stability for the pelvis.
Alignment Support: By aligning the hips and elongating the spine, this pose helps improve overall body alignment and supports the lower back.
Pelvic Stability: Engaging the core and pelvis during the leg lift enhances pelvic stability, which can be especially beneficial as the body adapts to the physical changes of pregnancy.

Alignment Tips for Leg Lift in Kneeling Ardha Chandrasana

To practice Leg Lift in Kneeling Ardha Chandrasana safely and effectively, follow these alignment cues:

Begin in Supported Side Plank: Start from a supported side plank position, stacking your shoulders and hips for stability.
Lift the Top Leg: Flex your top leg and lift it up, keeping it in line with your body. Focus on maintaining balance as you lift.
Elongate the Tailbone: Lengthen your tailbone toward your back heel to stabilize the pelvis and engage the lower back muscles.
Lift and Lower: Begin by lifting and lowering your top leg about 5-8 times. This helps engage the hip and glute muscles.
Internal Rotation for Glute Targeting: Internally rotate your top leg, so your heel points upwards and your toes point downward. This position helps target the gluteus medius and minimus. Continue lifting and lowering the leg 5-8 times.

Modifications for Leg Lift in Kneeling Ardha Chandrasana

Leg Lift in Kneeling Ardha Chandrasana can be modified to suit the needs of every expecting student:

Avoid for Severe SPD: This single-legged balancing pose may not be suitable for those with severe SPD (symphysis pubis dysfunction). If this is the case, skip this pose to avoid discomfort.
Adjust Range of Motion: If the leg lift feels challenging, reduce the range of motion for comfort and focus on maintaining alignment.

Category of Pose

Type: Strengthening Pose, Floor Pose
Focus Areas: Pelvic floor stability, hip and glute strengthening, alignment support
Modifications: Avoid for severe SPD; adjust range of motion as needed

The Leg Lift in Kneeling Ardha Chandrasana is a powerful pose for strengthening the hips, glutes, and pelvic floor, promoting alignment and stability. With modifications, pregnant students can safely build strength and support for their bodies throughout pregnancy.

Join Our Prenatal Yoga Classes Today! Strengthen your hips and glutes, improve alignment, and enhance stability with poses like Leg Lift in Kneeling Ardha Chandrasana. Our prenatal yoga classes at Prenatal Yoga Center are tailored to support the needs of every pregnant person, led by experienced instructors.