Single Leg Stretch

Return to Life: #6 Single Leg Stretch

On the Mat: Single Leg Stretch

– Roll Call!! Roll Call!! First of  the “five of fire”. Roll Call!! Roll Call!!

Roll up your top and your tail, keep them steady as you reach out and pull in for your two way stretch!

What’s it good for?

🌟  Learning to create stability in your body whilst limbs are moving.
🌟  Learning to reach out and pull in – so we’re doing a two way stretch: “working in opposition”.
🌟  Strengthen your abdominals.
🌟  Learning to lengthen: spine and legs.

 

The Single Leg Stretch is the first of a series called the “Series of Five” – but for years I always heard “Five of Fire” and, for me, it’s stuck in my lexicon!

 

 

The Mechanics

Sit on the mat with one leg pulled into your chest and the other reached out towards the wall opposite.  Place your inside hand on your knee and your outside hand on your shin just above your ankle.  Keep your outstretched leg at a height that allows you to keen your tailbone rolled up and lower spine and ribs on the mat.

Exhale – release your leg that’s held into your chest, reach it out beyond your body and pull your other leg in.  Keep your body as quiet as possible.  Sink your abdominals more each time you bring your leg in.  Elbows wide and back wide.

Inhale – switch legs!

 

Hints and Tips

💡  Keep your elbows down, out and back wide.

💡  Imagine you’re holding a glass of your favourite drink on your stomach – don’t spill it.

💡   Imagine you’re wearing a tighten it one more notch!

💡  Imagine you’re trying to zip up some skinny jeans!

💡  Can you detect any imbalance between how your legs move?

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