To do this exercise you will need a mat and a soft ball. Start by lying on your side with your bottom hip on the soft ball. Reach your bottom leg long beneath you and allow your top leg to cross in front of the body. Inhale in to the back of the ribs to maintain the rib to hip connection and then exhale as you reach through the bottom leg and lift it into the air. Inhale as you release and then exhale as you repeat 8-10 times.
Things to think about
This exercise allows the body to find extra length in the bottom of the waist. Lifting the lower leg puts a balanced tension on the bottom side of the body for added spine support.
To progress this exercise further you can suspend the upper body above the floor on your elbow. Imagine that you’re spine is a suspension bridge swaying in the wind, never losing its support.