One Leg Stretch
Intermediate (4/10)Mat
Position: SupineEnergy: 5/10~60s
Cueing
Curl head and shoulders off mat; pull one knee in while extending the other leg; hands on ankle and knee of the bent leg; alternate legs with each breath.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
IliopsoasTransverse Abdominis
Regressions
Keep head down on mat; reduce the length of the extended leg; slower pace.
Progressions
Lower the extended leg closer to the floor; increase tempo; add a rotation toward the bent knee.
Common Errors
Neck strain from pulling on the head; pelvis rocking; elbows flaring out.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
