Rite 2: Leg Raises
Awaken the Spine & Ignite the Breath
"Where movement meets breath, energy begins to rise."
What Is Rite 2?
At first glance, this movement looks simple: you lie on your back, lift your legs and head, then lower with control. But inside this rhythm is a potent reset for your core, breath, and spine. Rite 2 turns your awareness inward and downward, into your belly, pelvic bowl, and diaphragm, initiating the first energetic pulse of the sequence..
It awakens your abdominal fire, tones your nervous system, and supports the lymphatic and glymphatic flow that clears out tension and stagnation.
Why Rite 2 Matters
Nervous System
Cervical Flexion + Core Activation: Lifting the head stimulates cervical nerves and engages the ventral vagus pathway, enhancing parasympathetic tone.
Rhythmic Repatterning: Repetition with breath supports safe, regulated activation of the sympathetic system, followed by a grounded return to rest.
Sensory Reset: The combination of motion, breath, and pause encourages the nervous system to shift from overdrive to balance.
Respiratory System
Diaphragmatic Engagement: Lifting the legs and head draws attention to the lower abdomen, deepening the breath, and activating the diaphragm.
Breath-Body Integration: Coordinating inhale with lift and exhale with lower creates a pulse of expansion and release — breath becomes movement.
Lymphatic + Glymphatic Systems
Abdominal Pump Activation: The lift-lower motion compresses and releases lymph-rich regions (groin, lower belly, lumbar nodes), encouraging flow.
Neck Stimulation: Lifting the head engages the cervical region, where many superficial lymphatic channels reside.
CSF Movement: Paired breath and head lift subtly pulse cerebrospinal fluid, especially when movement is slow and rhythmic.
Circulatory System
Venous Return Boost: Core movement helps push blood back toward the heart, especially from the lower extremities.
Oxygen Uptake Support: Deep breathing increases oxygenation and energizes tissues.
Muscular & Skeletal Systems
Core Stability: The abdominals, hip flexors, and spinal stabilizers work in harmony to build strength without strain.
Postural Realignment: Head lift strengthens deep neck flexors and supports spinal stacking, especially when followed by rest.
Fascia
Front Line Activation: The movement stretches and engages the superficial front fascial line, from the tops of the feet through the thighs, pelvis, belly, chest, and neck.
Hydration + Tone: Repetitive lengthening and softening rehydrate fascial layers, particularly around the diaphragm and psoas.
Endocrine & Reproductive Systems
Adrenal Awareness: Core activation stimulates the region of the kidneys and adrenals, gently encouraging stress recalibration.
Pelvic Vitality: Controlled leg lifts support blood and lymph flow to the reproductive organs, sacral region, and lower belly.
Hormonal Regulation: Breath-coordinated movement supports hypothalamic-pituitary signaling and menstrual harmony through nervous system regulation.
Physical & Functional Benefits
Core Strength & Stability: Strengthens the deep abdominal muscles (transverse abdominis, psoas, and obliques), supporting spinal alignment and reducing back strain.
Spinal Mobility: Gently activates and decompresses the lumbar spine, promoting healthy curvature and flexibility.
Diaphragm & Breath Control: Improves breath mechanics by strengthening and freeing the diaphragm, which supports better oxygenation and emotional regulation.
Improved Digestion & Circulation: Compression and release in the abdominal region stimulate blood and lymphatic flow, aiding digestion and detoxification.
Pelvic Floor Support: Subtle engagement of the lower belly and pelvic region supports tone and awareness of the reproductive and urinary systems.
Emotional Benefits
Increased Vitality: Breath-coordinated movement builds internal energy without overstimulation, making it ideal for steady, sustainable activation.
Emotional Grounding: Connecting breath with core movement helps discharge held emotional tension, especially from the belly and hips.
Empowerment & Focus: Strengthening the solar plexus region enhances confidence, willpower, and energetic boundaries.
How to Practice Rite 2 (Leg Raises)
Lie flat on your back, place your arms at your sides with your palms facing down.
Inhale as you lift your head (tucking your chin slightly).
Raise both legs to a 90° angle, keeping your legs straight if possible.
Exhale as you lower the legs and head back down with control.
Move slowly with breath. Start with 3 reps and build up to 21 over time.
Tip: If needed, bend the knees or keep the head down to reduce strain.
Somatic Awareness Cues
Let your inhale initiate the lift — breath leads movement.
Keep the shoulders soft and neck long; avoid jerking or over-effort.
Feel your lower back grounding into the mat as your legs rise, engaging your core and quad muscles.
Use controlled, even exhales to guide your descent.
Rest between repetitions if you feel strain as this rite builds internal heat.
Why This Rite Is Foundational
If Rite 1 realigns your center, Rite 2 activates your power, mentally, creatively, and physically.
It strengthens the inner container of your body, the core and breath axis, and creates a pulse that moves energy upward through the system.
This Rite prepares your spine for movement, your breath for flow, and your mind for presence.
Contraindications
Rite 2 can be intense for some people, especially if they’re dealing with:
1. Spinal disc issues (especially herniation or severe degeneration):
Lifting both legs while lying flat increases pressure in the lumbar spine. For those with disc issues, especially herniation, this movement can compress nerves and worsen pain or instability.
2. Diastasis recti or recent abdominal surgery:
Because this movement recruits the rectus abdominis and increases intra-abdominal pressure, it can deepen separation in those with diastasis recti or strain healing tissues after surgery. Recovery and core reactivation should be the first priority.
The original Rite is performed with straight legs and a lifted head — a powerful movement that challenges your entire trunk, not just the surface abs. But not all bodies are in the same place. If you’re recovering from abdominal surgery, diastasis recti, or pelvic floor dysfunction, full leg lifts may compromise healing rather than support it.
That’s not weakness, but wisdom.
The goal is energetic alignment and strength, not mechanical perfection. So I’m offering progressive variations that train the same core pathways and help you build toward the Rite with safety and presence.”
3. Severe neck strain or cervical instability:
If the head is lifted off the ground (as often cued in Rite 2), it can place unnecessary tension on the neck. For anyone with strain or instability, this can cause discomfort or aggravate symptoms.
4. High intra-abdominal pressure or pelvic organ prolapse:
Leg lifts naturally raise intra-abdominal pressure. For those with prolapse or pressure dysregulation, this can stress the pelvic floor and reduce stability, especially if breath isn’t synchronized with the movement.
5. Unregulated hypertension (if breath is being held or forced):
Holding the breath while lifting legs (even unintentionally) can increase blood pressure. For those with unregulated hypertension, this puts extra strain on the cardiovascular system and should be approached with caution.
Modifications
Bend the knees: Instead of keeping your legs straight, lift your knees toward your chest to reduce the load on your lower back and psoas.
Keep head on the ground: If neck tension or dizziness occurs, skip the head lift entirely. Focus on leg movement and breath only.
Lift one leg at a time: Alternate your legs to decrease abdominal effort and increase pelvic stability.
Use hands under hips: For additional lumbar support, place hands under your sacrum to maintain natural spinal curves.
Decrease reps and rest more often: Start with 1–3 mindful repetitions and gradually increase the number to the full 21 reps. The quality of movement matters more than quantity.
The integrity of Rite 2 isn’t about doing it ‘by the book’, but about maintaining breath, awareness, and energetic alignment. These modifications support the same core pathways with more safety and ease.
Final Note: Fire Without Force
Rite 2 teaches us that strength doesn’t have to be loud. When breath leads and movement follows, something deeper awakens, not just the core muscles, but the intelligence of rhythm, timing, and inner power.
This Rite strengthens your center, not just physically, but energetically.
You don’t need to push to feel powerful. You need to listen and respond.
Reflection Questions
Can I feel strength without tension?
Where do I resist grounding or softening in movement?
What shifts when I let breath initiate action?
Practice It With Me
This Rite is part of my full 5 Rites guided video or try this 2-minute version focused on core awareness and breath.
No equipment needed. Just you, your breath, and your body.
Ready for the Next Rite?
With your center activated and your breath in rhythm, the body is ready to open and rise.
Rite 3 lifts you from the ground up, awakening the spine, opening the chest, and reconnecting movement to the heart.
This next Rite bridges grounding and elevation, strength and surrender. Inviting you to expand from the inside out.
👉 Explore Rite 3: Open the Heart, Strengthen the Spine
Learn how this Rite energizes your posture, opens your breath, and reconnects you to heart-centered movement.
Rites Journey
Intro: The 5 Tibetan Rites
Rite 1: Spinning
Rite 2: Leg Raises
Rite 3: Camel
Rite 4: Tabletop
Rite 5: Up Dog to Down Dog
Anchoring the Five Rites: A Return to Rhythm
Prefer to follow along in real-time?
Watch the 2-minute guided video below to move through all five Rites with me.
