This exercise is intended to increase the functional strength of the medial line of the leg.
To do this exercise you will need a mat and a magic circle. Start by lying
on your side with your legs lengthened long beneath you. Your bottom leg
will be holding the magic circle perpendicular to the mat and the top leg will
be resting on the top of the magic circle. Inhale as you reach your top
heel away from you making your leg as long as possible, and then exhale as you
keep this length and press down on the circle. Inhale to release and then
exhale to repeat. Repeat this pattern 8-10 times.
Things to think about
This exercise requires reach and length
through the bottom of the feet so that when the magic circle is squeezed the
position of the pelvis is not compromised.
You may be tired of me writing this
sentence, but it is always important in side lying exercises to keep the waist
lifted so that the spine is in the longest possible position.
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