Movement · Back Care Series
Single Leg Circle (Modified)
The Work · Move 7 of 15
Starting position
On your back, left knee bent and foot flat to steady the low back. Extend the right leg up toward the ceiling.
8–10 sets
Breath — Inhale to anchor the pelvis · Exhale to circle the leg
How to do it
Circle the right leg across the body, down, out to the side and back up. 5 circles each direction, then switch.
Keep in mind
Your pelvis is set in cement — only the leg moves. · Draw a precise circle on the ceiling.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →