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1) Side lying series: Lay on your side on the ground.
Place your body in a straight line from head to heel. As you look
down your body you should just be able to see your toes. Make sure
that your hips are in line, one over the other, and that they will
stay that way throughout all the exercises. Place your top hand in
front of your body, with your palm flat on the ground. Your other
will support your head, if you have neck pain, you can straighten
out your bottom arm and lie your head flat on the ground.
a. Lift and Point – Single Leg: As
you exhale, lift your top leg and point your toes. Inhale to
come back down as you flex your foot. As you lift your leg feel
the stretch through the front of your foot, as you lower your
leg feel the stretch through the back of your leg.
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b. Lift and Point – Single
Leg Follow: As you exhale, lift your top leg and point your
toes. Lift your second leg as high as the first. Remember to
keep one hip over the other.
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c. Lift and Point – Double
Leg: As you exhale, lift both legs as you point your toes.
Remember to squeeze your abs as you lift your legs.
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d. Lift and Open: As you
exhale, lift both legs as you point your toes. Remember to
squeeze your abs as you lift your legs. Lift your top leg open
even higher, close your top leg, lower both legs to the ground.
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e. Triple pulse: Lay on your side,
bend both legs to 90°, so that they are in line with the edge
of your mat. Straighten your top leg to a fully extended
position. As you exhale, lift your leg in three pulses, exhaling
each time. Inhale to come back down.
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