To do this exercise you will need a mat and a soft ball. Start by lying on your side with the soft ball under your bottom leg. Lengthen your legs beneath you and allow your top leg to float into the air. Inhale as you gently kick your leg forward, and then exhale as you begin to make small circles with the leg. Complete ten circles in each direction and then bring the top leg back to meet the bottom leg.
Things to think about
To keep the spine stable you can counter balance the leg by concentrating the inhale into the back of your ribcage. This will allow the spine to stay long and strong.
Be sure to allow the length in the hamstring keep the pelvis neutral. Think of reaching the tailbone away from the sitz bone to stabilize the pelvis during the circles.