This exercise is intended to allow the body to practice hip disassociation while at the same time creating an environment to strengthen the back of the leg.
To do this exercise you will need a mat. Start by standing on your hands and knees. Be sure that your knees are directly beneath your hips and that your hands are directly beneath you shoulders. Inhale into the back of the ribcage, and then exhale as you lengthen the leg behind you. Once the leg is lengthen behind you then begin making small circles with the thighs bones. Make 8-10 circles on one side before you switch to the other side.
Things to think about
This exercise will require some endurance in the upper body. As you do this exercise be aware of your shoulders, head and neck. Are your shoulders organized? Is your head in line with your spine? Ask your self these questions as you are doing the circles.