Side Kick Series – Up Down

Equipment:

Mat

Prop:

None

Difficulty (1-5):

2

Repetitions:

8 (each)

Main Body Position:

Lateral Recumbent

Spine Position:

Neutral

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
  • 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

Cues 💡

  • Kick up with a pointed foot
  • Lower leg down with a flexed foot
  • 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.
  • After 8 reps, switch the pointing/flexing for another 8 reps. – – – Switch sides

Breathing 🫁

  • Inhale (nose) to kick up
  • Exhale (mouth) to lower leg down

Modifications 🔧

  • 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