So now, we're going to work on our single-leg circles. You're going to flex your left foot and point your right foot. You're going to send your right foot straight all the way up towards the ceiling. Arms are down by your sides. You're going to take an inhale, bring your leg across your body down; and then exhale, lift it right back up. Good. Again, see how [PH] Carrie is not moving her hips at all here. You want to keep your hips completely stable. Three, exhale to lift, and four and lift. Navel scoops in close to the ribs. And now, you're going to reverse that direction, so bring it out, down, across and lift. Good. Down, across, keep the navel scooped in towards the spine, long legs towards the ceiling, cross and one more. Keep it long. So from this position, you're going to take your hands and reach it up to the top of your ankle then you're going to pull your legs towards your body here. So if you can't reach your ankle, you can also reach the back of your leg. The most important thing is you want to keep your leg completely long and straight. Take a deep inhale. And as you exhale, pull that leg towards your body. So you want to make sure when you're stretching, that you don't grip the muscles here. You want to relax the muscles so that you can get a good stretch and a longer leaner muscle. Again, take a deep inhale and pull it a little bit closer. So you're going to pull that leg towards you on your exhale. Keeping that hamstring completely long, you're going to reach down with your bottom to the floor, so you're pressing your booty into the floor. From here, take your hand on the inside of your foot, and you're going to open it out to the side. So you're opening up those hips and stretching the inner thighs, so you want to keep this opposite hip down. Notice Carrie's shoulders are down as well. You want to keep those completely down. Her ribs are close, and her navel is pulled in towards her spine. From here, take your leg back to center, and you're going to cross it over and stretch your IT bands, so the outside muscle of your leg. You can even sickle your foot a little bit, which means bring your foot out, just like Carrie did there, and get an added stretch. And bring your leg back to center, bend your knee in towards your chest and send the legs straight out where it came from, and then you'll switch sides. Left leg comes up, bring it across your body, down, exhale to lift, across, down and lift. Again, three, exhale to lift; and four, navel scoops; and five. Reverse the direction, bring it down across, exhale to lift. Good. Keep the navel scooping in. Lower back should be melted. Hip should be completely flat. And stretch, lift one more and to the center. Again, start your stretches. Bring your hamstring towards your body all the way, take a deep inhale; and exhale, lengthen this back of the leg and press. Good. From here, take a deep inhale; and exhale, open it out to the side so you get that hip. Again, press that opposite hip down so you get those opening right in that hip joint and then back down to center and then cross it over for the AT--IT, just kidding. She curls it all the way over. Very nice, Carrie. Back to center, bend the knee into the chest and straighten the leg all the way out. Those were our single-leg circles. Next will be your hamstring sit.
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