Single Leg Circle
Lie on your back, spine and pelvis are neutral, head, neck and shoulders are resting on the mat, one knee bent with foot placed on the mat, and one leg extended up toward the ceiling, toes pointed, arms relaxed down by the sides with palms facing down on the mat.
How to do it
Inhale: Lengthen through the spine, and engage the abdominals. Begin the circle by taking the extended leg across the midline of the body, toward the opposite hip.
Exhale: Circle the leg down a few inches. Remain stable, and sweep in a circular motion the leg back around, creating a small circle back to start.
Complete five complete circles in each direction, with each leg.
First set of 5:
Inhale: Circle the extended leg across the midline of the body, toward the opposite hip.
Exhale: Circle the leg down a few inches, and sweep in a circular motion, creating a small circle back to start. Repeat.
Second set of 5:
Inhale: Circle the extended leg slightly wider than hip width out and down slightly.
Exhale: Sweep the leg around and up past the midline of the body, creating a small circle back to start. Repeat.
Be mindful
- Spine and pelvis are neutral throughout the entire exercise.
- Keep the circles smaller to maintain the abdominal connection along with stability of the shoulders and pelvis, during each repetition.
Modification
Bend the non-working leg, if pelvis and/or spinal alignment cannot be maintained
Bend the extended leg to a tabletop, if range of motion or length in the working leg, is inhibiting the fluidity.
When the mind needs somewhere to land
Everything in this wing points, in the end, to the same place — the breath, and the nervous system beneath it. It is why I built SOVA: a quiet companion for the moments in between.
- Today — a daily practice that aligns you before the day pulls you a dozen directions.
- Companion — a place to process any feeling, even the happy ones.
- Pages — a soft place to set your thoughts down and out of your head.
- The House — rooms of calm to step into, whenever you need one.