Mat: Single Leg Circles

Question 1

Single Leg Circles: Repetitions

Answer 1

5 each direction on each leg

Question 2

Single Leg Circles: Concept

Answer 2

• Challenge the stability of the Powerhouse with a moving limb
• Stretch the hamstring and outer hip of working leg
• Mobilize the hip joint

Question 3

Single Leg Circles: Start Position

Answer 3

From Roll Up:
1. Bend one knee into chest and straighten same leg straight to the ceiling, hip in slight external rotation, foot is long
2. Bottom leg is straight out on mat, foot flexed straight to ceiling, heel pressed to floor
3. Arms are long by sides

Question 4

Single Leg Circles: Movement

Answer 4

• Cross leg toward opposite shoulder
• Make a circle over the torso, down and around to the other shoulder and back to the center
• Circle should be as large as possible without allowing hips to move
• After 5 one way, reverse direction and do 5 the other way
• To switch sides: bend knee to chest and extend long on floor, bring other knee to chest and extend straight up
• Repeat both directions on opposite side

Question 5

Single Leg Circles: Train Your Eye

Answer 5

• Pelvis remains still
• Circle of leg comes from hip, not knee
• Outer hip of working leg stays anchored
• Supporting leg stays anchored and parallel

Question 6

Singe Leg Circles: Simplify

Answer 6

• Bend bottom leg if top leg cannot straighten
• Smaller circle

Question 7

Single Leg Circles: Spotting

Answer 7

• Hold onto foot of working leg and guide leg in a circle

Question 8

Single Leg Circles: Directions of Movement

Answer 8

Shoulder: neutral
Hip: circumduction, external rotation Spine: neutral