Side Kick Series

How to do it

Lie on your side with hips and shoulders stacked in a straight line, as if you were leaning against a wall.

Place arm on the mat and allow the head to rest on it, opposite arm is resting in front of the body, with the palm facing down for support. Gently move your legs, a few inches slightly in front of you for increased stability.

Both ankles are in dorsiflexion. Spine and pelvis are neutral; abdominals are engaged the whole time.

a) FRONT TO BACK KICKS

Inhale: Bring the top leg forward, as far as you can stretch and maintain a straight line of the body, ankles are in dorsiflexion. Kick two times, energy coming out from the heel.

Exhale: Stabilize the pelvis in neutral, point the toes and swing the leg back behind you to an extended hip, with one press back.

Repeat 10 times

b) UP AND DOWN

Inhale: Float the top leg up parallel with the ankle plantar flexed, toes gently pointing as far as you can stretch and maintain a straight line of the body.

Exhale: Stabilize the pelvis in neutral, ankles moves into dorsiflexion, as the leg lowers to start position.

Repeat 10 times

c) CIRCLES

Inhale: With legs parallel in line with the hips, and toes gently pointing, as you circle the top leg forward.

Exhale: Circle quickly around to start position.

Repeat 5 times and reverse circle and breath pattern.

Be mindful

• Maintain length in the spine, to prevent any rotation of the upper torso.
• Slow the pace of the movement down, to maintain stability of neutral spine and pelvis.

Modification

Flex the bottom knee by bending the leg at a 90° angle, if stability is not maintained during the exercises.