Downward Dog Hip Circle
1. Starting Position:
- Begin in a "Downward Facing Dog" position. To do this, get on your hands and knees on the floor.
2. Hand Placement:
- Position your hands slightly wider than shoulder-width apart, and press firmly through your palms and fingers.
3. Foot Placement:
- Tuck your toes under and lift your hips up and back, straightening your legs as much as comfortable. Your heels may or may not touch the ground.
4. Body Alignment:
- Your body should form an upside-down "V" shape. Keep your back straight, and let your head hang between your arms.
5. Movement Preparation:
- Engage your core muscles and maintain a relaxed neck.
6. Performing Hip Circles:
- Start by lifting your right leg off the ground. Keep your knee bent at a 90-degree angle.
- Make a circular movement with your right knee, bringing it towards your chest, around to the side, and back up towards the ceiling.
- Repeat this circular movement for about 5-6 rotations in one direction.
7. Switch Sides:
- After completing the hip circles with your right leg, lower it back down and lift your left leg.
- Perform the same circular movement for another 5-6 rotations with your left leg.
8. Return to Starting Position:
- Lower both feet back to the ground and come back to the Downward Facing Dog position.
9. Cooldown:
- Take a few deep breaths in this position, then gently walk your feet towards your hands and stand up slowly.
Tips:
- Move slowly and controlled to avoid injury.
- Focus on your breathing—inhale deeply as you lift your leg and exhale during the circular motion.
- If you feel any pain, stop and adjust your position.
