Lying Bent Knee Figure 8
Lying on the back with one knee drawn up, trace a figure eight in the air with that knee; the hip moves through every direction while the pelvis stays still.
How to do it
Setup
On your back, one leg long on the floor, the other knee bent and lifted above the hip, arms by the sides.
Steps
- Draw a slow figure eight with the lifted knee.
- Keep the pelvis and lower back flat on the floor.
- Trace the eight the other way, then switch legs.
Common mistakes
Pelvis rolling with the knee: only the leg moves. Knee swinging fast: slow, even eights. Lower back arching as the knee moves away: press it down.
Breathing
Steady throughout; never held.
