ADVANCED
The Kneeling Side Kick I, also called the Tall Kneeling Side Kick, stimulates several major muscle groups and encourages balance and muscle length throughout the entire body. Deep, full breathing as you proceed through these challenging movements will help you make the most of each stretch.
Begin kneeling on the mat, with one leg outstretched to the side and the other lined up under the hips.
Place both hands behind your head, with elbows extended out to the sides.
Inhale, and lift your outstretched leg up off the mat, bringing it as high as your hips.
Exhale, and draw the raised leg forward, pointing the foot forward and then flexing the foot back without moving the hips.
Repeat sequence five to six times.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
DO IT RIGHT
LOOK FOR
• Keeping the torso aligned to better balance with leg movements.
• Relaxing and lengthening the neck to keep from straining.
• Lengthening and reaching out of the leg to better control the movement.
AVOID
• Sinking into your neck or shoulders.
• Allowing your shoulders to collapse into your shoulder joints.
BEST FOR
• rectus abdominis
• transversus abdominis
• adductor longus
• iliopsoas
• iliacus
• gracilis
• biceps femoris
• vastus lateralis