Benefits:
- improved core strength- and stability
- improved balance and control
- increased flexibility of the neck muscles, hip flexors, quadriceps and hamstrings
- they help to prepare the body for exercises that require balancing on the shoulders
Method (including modifications):
Start with practicing the scissoring movement in a tabletop position (very similar to the Single Leg Stretch). Then do a few Roll Overs to practice, or you can transition directly from Roll Over to Scissors if you are more experienced and build a sequence.
Once you are comfortable with getting your legs over your head, do a few repetitions with catching your hips in the air as high as possible.
During the last repetition catch your hips and stay up in the air. Keep your spine in a neutral line with your hands supporting your hips, and your legs stretched towards the ceiling. For Scissors, inhale to prepare, then as you exhale stretch your legs in opposite directions as far apart as possible without losing the neutral alignment of the spine and pelvis.
For Bicycles, inhale to prepare, bend your knees, and move your legs in opposite directions mimicking a cycling movement.