One Leg Circles

Similar Pose Names:	Single leg circles,Single leg circle,one leg circle
Category:	Matwork
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Pose Directory

Membership Category:	Pilates Lesson Planner
Sub Category:	Matwork
Types:	Strengthen, Stretch, Hip Opener, Seated & Floor, Supine
Anatomy:	Core, Hamstrings, Hips, Lower Back
Chakras:	Solar Plexus Centre
Therapy:	Sciatica, Leg Congestion, Poor Posture, Varicose Veins
Drishti:	Up
Dosha:	Pitta, Kapha

Lay flat on back with arms by side. One leg straight on the mat with foot flexed and the other leg up towards the ceiling. Circle top leg across the body, down, and around while keeping pelvis stable for 5 circles. Reverse circle in the other direction, circling leg away from the body, down, and around. Repeat on the other leg.

Pelvic stabilisation. Mobilisation of the hip joint. Strengthens quads and hamstrings. Engages the core.

Lower back.

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How To Teach One Leg Circles Pilates Exercise

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Position: 4 of 34
Previous Position: Roll Over
Next Position: Rolling Back
Also Known As: Single Leg Circle
Category: Pilates Matwork
Level: Beginner
Benefits: Pelvic stabilisation. Mobilisation of the hip joint.
Precautions: Lower back injury.

6 Teaching Steps For One Leg Circles Pilates Exercise: Infographic

Step 1: Lie On Back
Lay flat on your back with arms by your side.

Step 2: One Leg Straight
One leg is straight on the mat with the foot flexed and the other leg up towards the ceiling.

Step 3: Circle
Circle the top leg across the body, down, and around while keeping the pelvis stable for 5 circles.

Step 4: Reverse Circle
Reverse circle in the other direction, circling the leg away from the body, down, and around.

Step 5: Repeat
Repeat on the other leg.

Step 6: Start
Return to the start position.

2 Top Teaching Tips For One Leg Circles Pilates Exercise

Tip 1: Say This To Your Students
One Leg Circle looks easy but appearances can be deceiving.

Tip 2: Level Shoulders & Pelvis
Keep your shoulders and pelvis level during the leg circling to allow your abdominal muscles to go to work. If you feel yourself rocking and rolling during the leg circling, reduce the circles and engage the core more.

6 Beginner Modifications For One Leg Circles Pilates Exercise

Beginner Modification 1: Leg Bent
Keep the non-circling leg bent with the foot flat on the mat to provide pelvis stability.

Beginner Modification 2: Leg Bent
Let the circling leg be slightly bent (instead of straight).

Beginner Modification 3: Straighten & Bend
Occasionally straighten and bend the leg (to give yourself a few seconds in the full expression of the exercise).

Beginner Modification 4: Knee Stirs
Knee Stirs Exercise

Beginner Modification 5: Supine Pelvic Tilt
Supine Pelvic Tilt Exercise

Beginner Modification 6: One Leg Stretch
One Leg Stretch Exercise

2 Advanced Modifications For One Leg Circles Pilates Exercise

Advanced Modification 1: Circle
Gradually increase the size of the circle you make.

Advanced Modification 2: Band
One leg stretch using a resistance band

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“Lazy breathing converts the lungs, literally and figuratively speaking, into a cemetery for the deposition of diseased, dying and dead germs.” – Joseph Pilates

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