Mat: Single Leg Stretch

Question 1

Single Leg Stretch: Repetition

Answer 1

5-10 sets

Question 2

Single Leg Stretch: Concept

Answer 2

• Strengthen the abdominals
• Stretch the hips
• Challenge coordination

Question 3

Single Leg Stretch: Start Position

Answer 3

From Rolling Like a Ball:
1. Place hands by hips and lift hips back to center of mat
2. Lie down onto back
3. Draw both knees into chest
4. Lift head and shoulders off mat and look into abdominals
5. Place both hands on one shin, outer hand reaches to ankle, inner hand just below knee
6. Extend other leg out to 45 degrees

Question 4

Single Leg Stretch: Movement

Answer 4

• Inhale, hold position
• Exhale, pull knee into chest deeper
• Inhale, switch legs and hands
• Exhale, pull other knee into chest and extend opposite leg
• Repeat 5-10 sets

Question 5

Single Leg Stretch: Train Your Eye

Answer 5

• Alignment of legs stays consistent during movement - knee to ear, heel towards seat, opposite leg extends straight out from hip
• Spine stays long on mat, except for cervical spine and part of upper back which are lifted off mat
• Elbows stay lifted out to the sides
• Gaze into Powerhouse

Question 6

Single Leg Stretch: Simplify

Answer 6

• Rest head and raise extended leg higher toward ceiling
• If possible, provide a pillow so that some elevation of head is maintained when resting head - this allows better connection to abdominals

Question 7

Single Leg Stretch: Directions of Movement

Answer 7

Shoulder: internal rotation, flexion, abduction
Hip: flexion
Spine: flexion