What you are practising
Prepare for opposite-arm-and-leg patterns with a supported leg slide.
Muscles involved
Gluteal muscles, hamstrings and abdominal/back stabilisers.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Hands-and-knees leg slide
Prepare for opposite-arm-and-leg patterns with a supported leg slide.
Begin on hands and knees on a padded mat with a comfortable middle back position.
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.
Hands and knees · Mat; optional folded towel
Set up with support.
Begin on hands and knees on a padded mat with a comfortable middle back position.
- Slide one foot backward until the leg is comfortably long, keeping toes on the floor.
- Keep the pelvis facing the mat and avoid a low-back dip.
- Slide the knee back beneath the hip and alternate.
BreathExhale as the foot slides back; inhale to return.
- Repetitions & pace
- 4–6 each leg. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Look down without letting the head drop.
Choose the right version
- Make it easier
- Slide a shorter distance.
- A possible next step
- Briefly unweight the toes only when the supported slide feels easy.
- Watch for
- Lifting the leg high or twisting through the waist.
Suitability: Choose standing hip movement if hands-and-knees support is unsuitable. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.