Single Leg Circle

Equipment:

Mat

Prop:

Foot Strap

Difficulty (1-5):

1

Repetitions:

5 (each)

Main Body Position:

Supine

Spine Position:

Twisting

Part of Series?

No

Start Position 🏁

  • Lie on back
  • One leg flat on mat, foot flexed
  • Second leg straight, perpendicular to floor, foot pointed
  • Arms beside torso, palms down

Cues 💡

  • Initiate by lifting hip of raised leg straight up a tiny amount
  • Take rasied leg across body, twisting spine
  • Reach toes of raised leg as far away as possible from opposite shoulder while keeping opposite shoulder blade firmly on mat
  • Draw semicircle with your foot to bring raised leg back to starting position
  • Keep hip of lowered leg firmly on mat for second half of semicircle
  • As much as possible, prevent lowered leg from rotating during movement
  • Spine untwisting from top to bottom is what brings the leg back to starting position
  • Switch direction then repeat on second side

Breathing 🫁

  • Inhale (nose) for first half of semicircle
  • Exhale (mouth) for second half of semicircle

Modifications 🔧

  • Bend knee of raised leg. The more it’s bent, the easier the exercises is.
  • No strap (if none available)