跟涵哥学普拉提英语-垫上1P22单腿画圈一

Single Leg Circles

Beginning | 4 - 8 circles each way

Starting Position

Lie on your back with your hands at your sides and your legs together with your ankles dorsiflexed.

Preparation

Bend one leg into the chest and place both hands behind the knee. Stretch the leg toward the ceiling, flexing the foot until you feel a stretch in the hamstrings. Bend and stretch the leg 3 times with the breath. Take the hands off the leg and place them at your side. Straighten the leg up toward the ceiling and point the foot to begin. Straighten the leg only as far as you can while maintaining the stability of the pelvis and keeping the front of the hip joint soft.

Movement Sequence

Small circles

Inhale: Circle the leg across the body and down toward the opposite leg.

Exhale: Sweep the leg away from the body and back to the starting position. Keep the back of the standing hip rooted into the mat without rocking or shifting the weight throughout the exercise.

Repeat the circle 4 to 8 times in each direction, inhaling to begin and exhaling to finish.

Finish by lowering the working leg back down to the mat and flexing the foot. Lift the standing leg up toward the ceiling, stretch the hamstring and repeat on the second leg.