This exercise is a variation of the kneeling side kick.
To do this exercise you will need a mat. Start kneeling and then lean over to one hand so that you are supported by your knee and your hand. Inhale as the leg floats into the air, and then exhale as you circle the leg back and down. Inhale as you circle the leg forward and exhale as you repeat 8-10 times.
Things to think about
It will be difficult to keep the hip still as you are circling the leg. Be sure to line the pelvis up above the thigh this alignment will help free up the hip.
If the bottom wrist is having trouble with this position, you can make a fist to support the arm.
This exercise progresses the side plank prep by decreasing the base of support
To do this exercise you will need a mat. Start by sitting on one hip with the bottom leg long and the top leg crossed in front of the bottom leg. Lean toward the bottom hip and place the hand on the ground. Inhale into the back of the ribcage and then exhale as you slide your shoulder blade down your back and lift your bottom hip. Inhale as your replace your hip to the ground and then exhale as you lift again.
Things to think about
It is important to make sure that your shoulder is stable and strong. Your collar bone should be open and your arm bone should sink into the socket.
Be sure to flex the bottom foot so that your second and third toe line up with the knee cap. This will allow you to have a strong surface on the edge of the foot to balance the body.
This exercise prepares the body for the side plank by working on shoulder stability through the lateral fascial lines.
To do this exercise you will need a mat. Start by sitting on one hip with your ankles crossed to the side of your body. Place your hand in line with your hip and lean toward it. Inhale into the back of the ribs and then exhale as you slide your shoulder blade down. Press both your hand and your top foot into the ground and lift the hips. Repeat 5-8 times on both sides.
Things to think about
Shoulder congruency is key to this exercise. Be sure that your collarbone is wide and that your arm is secure in the shoulder socket.
Imagine that your spine is making a straight line that is pointing diagonally to the place where the wall meets the ceiling. Remember that your neck is part of your spine and that your head is reaching away from your tail. This will help you find the longest possible spine.
This exercise is designed to create shoulder stability. It is a great preparation for side plank
To do this exercise you will need a mat. Start by sitting on one hip with your ankles crossed. Lean towards one hand. Inhale as you allow your shoulder to slide towards your ear, and exhale as your shoulder slides down your back and your neck lengthens. Repeat 8-10 times
Things to think about
The shoulder blade is sliding up and down. You also want to make sure that you plug the arm bone into the shoulder socket, and wide the collar bone.
When thinking about shoulder movement remember that there are three joints to think about. You have to be aware of where the collarbone meets the sternum, where the collarbone meets the shoulder blade and where the shoulder blade meets the armbone.
