This exercise adds additional movement to the sidekick series, and can increase the strength and endurance of the lateral hip.
To do this exercise you will need a mat. Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat. Exhale as you find a gentle lift underneath the waist and then lift the leg. Allow the leg to lengthen and move just forward of the hip, and then begin making small circles with the thigh. Do ten circles in each direction.
Things to think about
In this position it is important to maintain lumbar stability so that the pelvis doesn’t move. We want the thighbones to be circling in the socket and the pelvis to be still.
Hip and rib connection is also keep here, especially if the hamstrings are tight. If you kick forward and your ribs pop forward. Inhaling into the back of the ribcage can help regain connection with the pelvis.