#3 single leg circles beginners

This information is about a stretching exercise where you pull one knee into your chest, then extend it up to the ceiling. You bring your arms back down by your sides and stretch your other leg across your body. You circle your leg down, around, and back up, keeping it slightly turned out. You do this three to five times, inhaling as you start and exhaling as you finish. Then you reverse the direction and repeat with the other leg. You press your palms into the mat for stability and bend your opposite knee if needed. As you progress, you can make the circles larger. The focus is on the upward swing and using your core muscles to control the movement. Finally, you finish by bending both knees and rolling up to a sitting position to prepare for another exercise called rolling like a ball. Pulling one knee into your chest, then up to the ceiling, bring your arms back down by your sides, your opposite leg centered and reaching long in front of you. Stretch your leg across your body. Circle it down, around, and back up. Keep your leg slightly turned out. Imagine drawing circles on the ceiling with your leg. Complete three to five repetitions. Inhale as you begin the motion, exhale as you complete it. Reverse direction of your leg. Complete three to five repetitions. Repeat with the other leg. Press palms into the mat for stability. If necessary, bend your opposite knee slightly to maintain a flat back. As you progress, you can gradually increase the size of your circles. The accent is on the up swing. Utilize the powerhouse to control the movement. Finish by bending both knees and rolling up to sitting position to prepare for rolling like a ball.