Videos
Instructions
Proper Position
- Kneel on a mat in a quadruped position, with your hands aligned under your shoulders and your knees under your hips.
- Slightly engage your core to stabilize your lower back.
- Keep your back straight and your gaze directed at the floor.
Movement
- Lift one leg out to the side while keeping the knee bent at 90°.
- Slowly draw circles with your knee, rotating your hip joint.
- Perform 5 to 10 circles in one direction, then switch directions.
- Lower your leg to the floor and repeat the movement with the other leg.
Breathing
- Inhale as you begin the circle.
- Exhale as you complete the circle.
Tips
- Keep your arms firmly pressed into the mat to stabilize your upper body.
- Perform slow and controlled movements to avoid straining your hip joints.
- Focus on the range of motion without arching your lower back.
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