Benefits:
- increased hip muscle strength and hip joint mobility
- improved flexibility of the hamstrings and adductor muscles
- improved stability of the core muscles
Method (including modifications):
Lie down on your back in a neutral position (with your legs stretched straight on the mat, back muscles relaxed, slight neutral arch in your lower back). Arms alongside your body.
As you exhale, engage your core muscles and raise one leg up towards the ceiling. If you have tight hamstrings keep your knee (on the working leg) slightly bent.
The next time when you exhale stretch your working leg out to the side, then forward and back towards where you started, drawing a circle in the air. The size of these circles depends on core strength- and stability, so make sure you start with small movements and gradually increase the size of the circles over time.