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.
8–10 sets
Breath, Inhale to prepare · Exhale to extend the leg long
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.