Side Kick Kneeling

Equipment:

Mat

Prop:

None

Difficulty (1-5):

5

Repetitions:

5 (each)

Main Body Position:

Kneeling (high)

Spine Position:

Extension, Flexion

Part of Series?

No

Start Position 🏁

  • Face long edge of mat
  • Look straight ahead
  • Kneel with back of knees at 90 degree angle
  • Knees hip width apart
  • Push shins and tops of feet into mat
  • Lengthen spine as much as possible
  • Interlock fingers behind head

Cues 💡

  • Push head back into hands
  • Slide one knee off to the side and smoothly lift that leg up while simultaneously lowering torso over to the opposite side.
  • Smoothly reach the opposite hand of the leg that’s lifting down to the mat and place it at a 45 degree angle. The other hand remains behind head.
  • Once hand touches down to mat, straighten the lifted leg, foot pointed
  • Lifted leg parallel to mat and outwardly rotated
  • Kick forward, flexing the lower spine at the same time
  • Kick backward, with the spine remaining neutral as the backward kick is happening
  • Watch tendency to crank on neck with hand that’s behind head. Consistently push head back into hand.

Breathing 🫁

  • Inhale (nose) to kick forward
  • Exhale (mouth) to kick backward

Modifications 🔧

  • Lifted leg can be lower than parallel to floor if parallel to floor is impossible