Single Leg Extension
Lying on your stomach with arms bent in line with the forehead, palms overlapped with forehead resting on the back of the hands. Pelvis is neutral; legs are extended laterally rotated, hip width distance apart. Ankles are plantar flexed with toes gently pointed.
How to do it
Inhale: Lengthening the crown of the head away from the tailbone.
Exhale: Engage the abdominals and lift the right leg up off the floor, ASIS remains on the mat at all times, lengthening working leg fully throughout the movement.
Inhale: Lower the leg.
Exhale: Lengthen and lift the left leg up off the floor
Inhale: Lower the leg.
6 - 8 repetitions, alternating legs
Be mindful
- Keep pelvis in neutral, as hip extends.
- Avoid rotation of the hip and/or loss of abdominal connection during movement.
- Extend knees and focus on movement from the hip.
Modification
You may begin to transition at a quicker pace creating more of alternating legs, as you feel stronger in the movement.
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.