To do this exercise you will need a mat. Start by lying on your side with your head, ribs, hips, and heels lined up. Inhale into the back of the ribs and then exhale as you reach through your heels and lift both legs. Inhale as you lift the top leg six inches higher, and then exhale as you kick the top leg back and inhale as you kick the top leg forward. Repeat 8-10 times.
Things to think about
Maintaining axial length is even more challenging with this exercise because you don’t have the support of the lower leg. As you are exhaling be sure that you are getting all of the air out of your lungs to keep the ribcage connected to the pelvis. This will increase pelvic stability and put freedom in the hip socket.
If you want to add even more challenge to this very challenging exercise, reach one arm up to the ceiling.