This exercise allows the body to begin disassociating the movement of legs from that of the pelvis and low back
To do this exercise you will need a mat. Start by standing on your hands and knees with a lengthened and supported spine. Inhale into the back of the ribcage and then exhale as you lengthen one leg behind you. Inhale as you place the knee on the floor and then exhale as you reach the opposite leg behind you. Continue alternating legs for 6-8 reps.
Things to think about
As the body lifts the leg in back it is important to lengthen the front of the hips. If there is gripping in the quadriceps and hip flexors, then the movement will begin in the low back. Imagine reaching your leg as far away from you as you can.
As the body tires check in with your shoulders. Be sure that you are not starting to lost the support of the myofascial system.