This exercise adds even more movement of the leg, which will challenge the axial length of the spine even more.
To do this exercise you will need a mat. Start in a quadruped position, Inhale to prepare and then exhale as you lengthen one leg and then the other behind you into a plank position. Inhale again into the back of the ribs and then exhale as you lengthen one leg into the air and then make five circles with that leg. Inhale to replace the leg to the floor and then exhale and repeat on the other side. Repeat 3-5 times alternating sides.
Things to think about
As you circle the legs, it is important to remember the length of the thigh. If you keep the front of the thigh long, then you’ll be able to circle the leg with out moving the pelvis.
If this exercise is hard on your wrists you can make fists and allow the knuckles to support the wrists and the palms.