This exercise works the bottom in the side lying series.
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 cross the top leg in front of the
bottom leg. Inhale into the back of the ribs and then exhale as you lift
the lower leg. Inhale as you lower the leg and exhale as you
repeat. Repeat 8-10 times.
Things
to think about
As
you lift the lower leg, be sure that you are maintaining the pelvis
aligned. The tendency will be to drop the waist to the ground.
As
always be sure to exhale as you narrow the ribcage. This will help keep
the waist lifted.
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