Side Kick Series – Front Back

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

8 (each)

Main Body Position:

Lateral Recumbent

Spine Position:

Extension, Flexion

Part of Series?

Yes

Start Position 🏁

  • 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
  • Interlock fingers behind head
  • Gently push head back into hands
  • Push into lower elbow and bottom leg to lift rib cage off mat
  • Lift top leg so it’s parallel with floor, foot flexed

Cues 💡

  • Kick forward once as far as possible, hold that position for a brief instant and then kick forward again a touch more
  • Keep top leg parallel to floor
  • Kick back as far as possible and hold for a second or two
  • Curl tail bone and flex lower (lumbar) spine when kicking forward
  • Push sternum toward nose and extend upper (thoracic) spine when kicking back
  • Foot of top leg flexes when kicking forward and points when kicking back
  • Watch tendency to gradually lower rib cage
  • Constantly pull top hip away from rib cage. Watch tendency for compression of upper torso.
  • Switch sides

Breathing 🫁

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

Modifications 🔧

  • Keep hand of lower arm on back of head and place opposite hand on mat in front of sternum, parallel with torso
  • 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