Alternate Leg Raises Pada Sanchalanasana

Single leg raises from lying with the low back pressed down. From the pawanmuktasana series and the safest core entry.

Practice Alternate Leg Raises (Pada Sanchalanasana) with Illustrated Cues & Breath Timer Open this posture in Ayurveda & Asana Yoga on iPhone & iPad to build custom dosha sequences and track MET energy burn.

Download on the App Store

Alternate Leg Raises (Pada Sanchalanasana) — Core Yoga Posture Illustration

Alternate Leg Raises (Pada Sanchalanasana) — Core posture targeting Abs, Hip Flexors, Quads · With the breath breath · Upward drishti.

Vāta: Neutral (0) Pitta: Neutral (0) Kapha: Pacifies (-1)

Sanskrit Name

Pada Sanchalanasana

Posture Family

Core

Difficulty

Beginner (Level 1)

Recommended Hold

45 seconds

Breath Pattern

With the breath

Drishti (Gaze)

Upward

Target Muscles

Abs, Hip Flexors, Quads

Energy Expenditure

3.0 METs

Alignment, Breath & Drishti Cues for Alternate Leg Raises

Alternate Leg Raises (Pada Sanchalanasana) belongs to the Core posture family and engages the Abs, Hip Flexors, Quads at an intensity of approximately 3.0 METs. Single leg raises from lying with the low back pressed down. From the pawanmuktasana series and the safest core entry.

Breath Rhythm: Maintain With the breath throughout the 45-second hold so nervous system tone remains steady.
Visual Focal Point (Drishti): Direct the gaze toward Upward to quiet peripheral distraction and stabilize balance.
Primary Anatomical Focus: Concentrates mechanical load and mobility across Abs, Hip Flexors, Quads.
Minimum Recommended Age: 3 years (36 months).

Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)

In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:

Vāta Effect: Neutral (0) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
Pitta Effect: Neutral (0) — keep the jaw, temples, and abdomen soft when holding for 45 seconds.
Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.