This intermediate mat exercise is double leg kicks. It comes after
single leg kicks from the beginner mat sequence. Madeleine's in a rest
pose for now and next you'll lie right on your stomach in preparation
for double leg kicks. Okay.
Turn your right cheek onto the mat and
then bring your hands behind your back, one on top of the other and
widen your elbows. The purpose of double leg kicks is to further
challenge extension. Now we're working endurance and extension. We're
going to add a couple more exercises in the series for strengthening and
lengthening the back. Zip your legs together here and from here kick
both heels to your seat three times. Kick. Kick. Kick. Lower your
feet. Extend your arms low over your hips and lift your head and chest
to look forward and hold it here. Then, bend your elbows to the sides.
Turn your head down to the mat and kick your heels. And again. Three,
two, and one.
Lower the feet. Extend the arms back. Your hands are
skimming the back of your hips. Then, bend your elbows and turn your
head the other way. Now, with breath. Press the feet down. Inhale in
this position. Then, exhale as you bend the elbows and kick, kick,
kick. Inhale on extension. Hold it here. Exhale. Bend the elbows and
kick, kick, kick. Last time, inhale, extend the arms. Hold it. Widen
your collarbone. Stretch the abdominals from the pubic bone all the way
up to the chin. Then, exhale.
Bend the elbows and turn your cheek
toward the mat. From here you can go back into rest pose. If your back
is bothering you, you can do rest pose after any one of these extension
exercises or you can opt to do it at the end of the series. It's
totally up to you. That is the double leg kicks.