Raised legs pose is thought to have excellent benefits for the digestive system, helping alleviate indigestion and intestinal issues. It also helps to strengthen the spine.
For both the beginner and advanced variations of this pose, keep the legs together and straight, holding the breath for as long as is comfortable. Individuals may wish to practice this pose in repetition, raising the legs at different height intervals each time and synchronizing the breath.
Those who have lumbar issues or who have had abdominal surgery should modify this pose by just raising one leg at a time. Another modification can be to keep the forearms on the mat on either side of the body instead of extending in front of the body.