What you are practising
Practise moving a leg while maintaining comfortable trunk support.
Muscles involved
Hip flexors, hamstrings and abdominal wall coordinating the moving leg.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Heel slide
Practise moving a leg while maintaining comfortable trunk support.
Lie with both knees bent and feet on the mat. Settle the ribs and pelvis comfortably.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Lie with both knees bent and feet on the mat. Settle the ribs and pelvis comfortably.
- Slide one heel a short distance away while keeping it on the floor.
- Keep the pelvis quiet and stop before the back starts to arch.
- Slide the heel back and change legs.
BreathExhale as the heel slides away; inhale to return.
- Repetitions & pace
- 4–6 repetitions each leg, alternating. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look upward with the head supported.
Choose the right version
- Make it easier
- Slide only a few centimetres.
- A possible next step
- Increase the slide gradually while keeping breathing easy.
- Watch for
- Straightening too far or holding the breath to keep still.
Suitability: Shorten the range for back or hip discomfort; stop if pain persists. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.