Double Leg Kick

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

3

Main Body Position:

Prone

Spine Position:

Extension

Part of Series?

No

Start Position 🏁

  • Lie on front
  • Legs and feet together
  • Point feet
  • Lift knees off mat a touch
  • Turn head to one side
  • Hands behind, as high up on back as possible
  • One hand holds onto two or three fingers of the opposite hand. Fingers are not interlocked.

Cues 💡

  • Lift as much of body as possible off mat
  • Look ahead and slightly down
  • Stretch arms back
  • Push sternum forward
  • Lengthen spine and legs as much as possible
  • Watch neck doesn’t overextend. Imagine keeping a softball between chin and sternum.
  • Focus on extending upper (thoracic) spine rather than lower (lumbar) spine
  • Watch tendency to pinch shoulder blades together. Keep shoulder blades neutral and instead focus on the lengthening of the spine.
  • Hold this lifted position for a second or two
  • As body lowers, bend knees deeply while turning head to the opposite side
  • Keep knees lifted a touch off mat
  • Press front of hips down into mat
  • Kick toward pelvis 3 times
  • With each repetition, turn head to opposite side

Breathing 🫁

  • Inhale (nose) to lift and stretch
  • Exhale (mouth) to lower and kick

Modifications 🔧

  • Lift body off mat only slightly