Side Kick Series – Envelopé Développé

• Lie on one side, close to and parallel with back edge of mat
• Stack legs and hips
• Angle legs forward so toes are in line with front edge of mat
• Bend elbow of lower arm and rest head on same hand
• Rotate top of leg outwardly as much as possible, foot pointed
• Place hand of upper arm on mat in front of sternum, parallel with torso
• Push into lower elbow, hand of upper arm and bottom leg to lift rib cage off mat

Envelopé:

• Kick up with a flexed foot
• Bend knee of top leg and pull knee toward top ear
• Place sole of top foot, as high up as possible, on inner thigh of bottom leg
• Slide top foot along the full length of bottom leg, until legs are again stacked
• Maintain stacked hips. Watch tendency for top hip to move backwards.
• Maintain the outward rotation of the top leg. Watch tendency for top leg to gradually lose outward rotation.
• Constantly pull top hip away from rib cage. Watch tendency for compression of upper torso.
• Switch direction (Développé)
• Switch sides

Développé:

• Bend knee of top leg, placing sole of foot on inner thigh of bottom leg
• Slide top foot as close as possible along inner thigh of bottom leg
• Stretch leg up to the ceiling, foot pointed
• Flex foot and lower top leg until both legs are again stacked
• Maintain stacked hips. Watch tendency for top hip to move backwards.
• Maintain the outward rotation of the top leg. Watch tendency for top leg to gradually lose outward rotation.
• Constantly pull top hip away from rib cage. Watch tendency for compression of upper torso.
• Switch direction (Envelopé)
• Switch sides

Envelopé:

• Inhale (nose) to kick up
• Exhale (mouth) to bend knee and slide top foot along bottom leg

Développé:

• Inhale (mouth) to bend knee, slide top foot along bottom leg and kick leg up
• Exhale (nose) to lower leg down

• Stretch lower arm out and rest head on bicep
• Rest head on cushion with lower arm moved out of the way
• Allow rib cage to rest on mat rather than lifting it off mat