What you are practising
Explore hip extension without making height the goal.
Muscles involved
Gluteal muscles and hamstrings with spinal stabilisers.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Prone leg reach
Explore hip extension without making height the goal.
Lie on your front with the forehead supported on folded hands and legs comfortably apart.
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 front · Mat; optional folded towel
Set up with support.
Lie on your front with the forehead supported on folded hands and legs comfortably apart.
- Lengthen one leg along the mat without lifting the pelvis.
- If comfortable, let that foot hover a very small distance.
- Return it to the mat, rest and alternate.
BreathExhale during the reach; inhale to release.
- Repetitions & pace
- 4–6 each leg. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Forehead supported; look towards the mat.
Choose the right version
- Make it easier
- Keep the foot touching the mat for the whole reach.
- A possible next step
- Pause for one natural breath in a very small hover.
- Watch for
- Lifting the leg high and compressing the low back.
Suitability: Choose a standing alternative if front lying is uncomfortable or unsuitable. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.