Session 24

There is another series of exercises that I do during every mat session. It is the Side Kick Series. It consists of the following: Front/Back, Up/Down, Small Circles, Inner-Thigh Lifts, and Bicycle. The body position for all of these exercises is the same, lie on my side with elbow, shoulder, midback, and buttock aligned with the back of the mat and my legs position at an angle toward the front of my mat. The core should be engaged to keep the torso stable, and lengthen the back of the neck away from the shoulders and the top hip toward the feet. The first exercise is Front/Back. Start by lifting the top leg to hip height. Then inhale and swing the leg to the front and pulse it twice on the exhale swing the leg back. The torso should stay completely stable and do ten reps. Move into Up/Down on the inhale lift the top leg to the ceiling and the exhale resist gravity on the way down stretching the leg long. Complete five sets and prep for Small Circles. For Small Circles lift the top heels just above the bottom heals and begin circling the leg from the hip in a forward motion. Complete five circles and reverse. For Inner-thigh lifts I lift the top foot and cross it in front of the bottom with the foot flat on the floor. I extend the straight leg out long and raise it off the floor, turn the heel slighting toward the ceiling. Lift and lower the without letting it touch the mat. I do this five to ten times then do ten small pulses upward then five circles in each direction. The next exercise is the Bicycle. I swing my top leg back as if pushing on the pedal of a very large bicycle, bending my knee behind me and bringing my heel to your buttock for a stretch in the hip and knee. Then bringing the bent knee past my outstretch knee and toward my shoulder. Extend my leg out in front of me as if pushing forward on the pedal and cycle by swinging your straight leg back to repeat the motion. I usually do this three times in each direction. After these series is over, I switch and exercise the other side.