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 hip. Lengthen your legs long beneath you and allow the top leg to float into the air. Inhale as you kick the leg forward and then bend the knee and exhale as you push the heel behind you. Inhale to straighten the knee behind you, and then kick the leg forward. Repeat 8-10 times before reversing direction.
Things to think about
This is a very dynamic exercise. The range of motion at the hip and the varied movement at the joints make controlling this exercise a challenge. As always you can fall back on the axial length and connection between your pelvis and ribcage to maintain fluidity.
You can challenge yourself further by propping yourself up on your ribcage.