Single-Leg Circle

How to

Setup: Lie on your back with one leg extended on the mat and the other lifted comfortably toward the ceiling.

Steps:

1. Hold the lifted leg lightly behind the thigh if needed.
2. Trace a small circle with the raised foot while keeping the pelvis still.
3. Reverse the circle, then switch legs.

Cues: Make the circle only as large as your hips can stay quiet. · Keep both shoulders relaxed.

Stop if: your hip pinches or your back becomes sore.

Easier: Bend the lifted knee and make tiny circles.

Harder: Lower the extended leg a little farther while keeping the pelvis steady.