Let’s have a look a sequence that includes alternation between two sides – a simple upper raised leg posture:
This illustration says:
- on inhale raise your arms
- on exhale bring your arms forward and raise one leg up
- on inhale bring raise your arms again and return the leg to the floor
- repeat this 8 times alternating between the two legs (so each leg will be raised a total of 4 times, but alternating).
- on the 9th exhale bring your arms back alongside your body
A shorthand, generic version of this illustration may be:
As we explored in the sequence explanation – it would be up to you to decide how to perform this sequence: (1) alternate between sides using the entire sequence – including a return to the starting position; (2) alternate just the legs and then come back to the starting position – as described above.
Finally, see if you can you tell the difference between the two illustrations above and this next illustration:
This illustration describes a sequence without alternation. Each leg is lowered and raised 4 times consecutively. So there is a total of 8 lifts but on each leg separately. This variation may be more physically challenging – because there is a longer consecutive effort for each leg.