Single Straight Leg Stretch
intermediate | 8 - 12 sets
Starting position
Lie on the back with the head and upper body rounded off the mat with one leg reaching toward the ceiling and the other leg reaching toward the wall. Lower the leg only as far as you can without disturbing the stability of the low back and pelvis. Place the hands as far up the leg as they can easily reach but not directly behind the knee.
Movement sequence
Inhale: Engage the abdominals and draw the leg closer to you. Pulse the leg two times with a short inhale on each one. This is called a sniffing breath.
Exhale: Switch the legs. Keep the torso still, the low back in place and the shoulders down with the elbows wide.
Modifications
Beginning version
Support the head with the hands as you scissor the legs.
Lower body only
Support the head, neck and upper body with a wedge pillow or towels and work the lower body only.
Challenges
Hands off the leg
Reach the arms along the torso as the legs move.
Optimum form
Keep the torso still as the legs and arms move. Lower the leg as close to the floor as possible without disturbing the back or touching the ground. Support the torso and head with minimal tension.
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