What you are practising
Coordinate hip movement while keeping the trunk organised.
Muscles involved
Hip flexors, extensors and abductors with abdominal support.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyDeveloping · Matwork preparation
Side-kick preparation
Coordinate hip movement while keeping the trunk organised.
Lie on your side with head supported, bottom knee bent and top leg extended close to hip height.
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.
Side lying · Mat; optional folded towel
Set up with support.
Lie on your side with head supported, bottom knee bent and top leg extended close to hip height.
- Move the top leg a small distance forward.
- Return through the middle and move a small distance behind only if comfortable.
- Keep the trunk quiet and change sides after your short set.
BreathInhale forward; exhale as the leg returns or travels gently back.
- Repetitions & pace
- 4–6 small cycles each side. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Eyes forward; head resting.
Choose the right version
- Make it easier
- Rest the top foot lightly on the floor between movements.
- A possible next step
- Lengthen the lever only when the small pattern is comfortable.
- Watch for
- Swinging the leg, rotating the pelvis or arching the back.
Suitability: Avoid forcing hip extension; stop if the back pinches. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.