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How to Do the Yoga-with-Weights Lift Exercise

The Lift is a yoga-with-weights exercise that concentrates on strengthening the back of your body — the back of your arms, spine, and legs. The Lift is also a concentration-coordination exercise that challenges your ability to control your body. The Lift squeezes and tones your kidneys and works out the muscles of your abdomen.

You need both hand weights and both ankle weights for this exercise. When you’re ready, follow these steps:

  1. Lie flat on your belly with your forehead touching the floor and your arms at your sides holding the hand weights, palms facing upward.

    This is the starting position. Shrug your shoulders slightly to move your arm bones into the shoulder girdle. Draw your belly in and up and your tailbone down for support.

  2. As you inhale to a count of four, raise your chin, arms, and legs up into the air as far as you comfortably can.

    Feel your entire body working. Your abdominal muscles should bear most of the weight of your body as your trunk supports you.

    If you aren’t yet strong enough to hold the hand weights in the air, do this exercise without them. Remove the weights from your legs as well if you have too much trouble lifting your legs.

  3. As you exhale to a count of four, lower your lifted parts to the starting position.

Concentrate on your breathing every step of the way as you raise and lower your body. Be careful not to raise one leg higher than the other, and remember to engage your abdominal and other core muscles, which prevents your back from being injured in this exercise.

Do this exercise six to eight times, pause to rest, and then do another six to eight repetitions.

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