Alternating Lying Bent Leg Circles

Lying Alternate Bent Leg Circle

Positioning

1. Lie flat on your back on a comfortable surface, such as a yoga mat or carpet.
2. Position your arms along your sides, palms facing down, or place them under your head for support.
3. Bend your knees so that your feet are flat on the ground, hip-width apart.

Movement

1. Raise your right foot off the ground, keeping your knee bent, so your thigh is at a 90-degree angle.
2. Begin to make small circles in the air with your right knee, moving it in a clockwise direction for about 5-10 repetitions.
3. After completing the circles, switch directions and move your knee in a counterclockwise direction for another 5-10 repetitions.
4. Return your right foot to the ground and repeat the same movement with your left leg.
5. After completing both legs, relax and breathe deeply before moving on to further exercises.

Tips

- Keep your back flat against the ground to avoid any strain.
- Move slowly and controlled to maintain stability and prevent injury.
- Focus on your hip movement rather than your leg; this will engage your core effectively.