{"id":58629,"date":"2020-10-30T07:26:50","date_gmt":"2020-10-30T07:26:50","guid":{"rendered":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/one-leg-circles\/"},"modified":"2023-03-01T22:31:53","modified_gmt":"2023-03-01T22:31:53","slug":"one-leg-circles-pilates-exercise","status":"publish","type":"yoga_pilates_poses","link":"https:\/\/georgewatts.org\/lesson-planner\/yoga_pilates_poses\/one-leg-circles-pilates-exercise\/","title":{"rendered":"One Leg Circles"},"content":{"rendered":"

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. <\/p>\n

How To Teach One Leg Circles Pilates Exercise<\/strong><\/span><\/h2>\n
\n

Position:<\/strong> 4 of 34
\nPrevious Position: <\/strong>Roll Over<\/a>
\nNext Position: <\/strong>Rolling Back<\/a>
\nAlso Known As:<\/strong> Single Leg Circle<\/a>
\nCategory:<\/strong> Pilates Matwork
\nLevel:<\/strong> Beginner
\nBenefits:<\/strong> Pelvic stabilisation. Mobilisation of the hip joint.
\nPrecautions:<\/strong> Lower back injury.<\/p>\n

6 Teaching Steps For One Leg Circles Pilates Exercise: Infographic<\/strong><\/h3>\n

\"One<\/a><\/p>\n

Step 1: <\/strong>Lie On Back
\n<\/strong>Lay flat on your back with arms by your side.<\/p>\n

Step 2: <\/strong>One Leg Straight
\nOne leg is straight on the mat with the foot flexed and the other leg up towards the ceiling.<\/p>\n

Step 3:<\/strong> Circle
\nCircle the top leg across the body, down, and around while keeping the pelvis stable for 5 circles.<\/p>\n

Step 4:<\/strong> Reverse Circle
\nReverse circle in the other direction, circling the leg away from the body, down, and around.<\/p>\n

Step 5: <\/strong>Repeat
\n<\/strong>Repeat on the other leg.<\/p>\n

Step 6: <\/strong>Start
\n<\/strong>Return to the start position.<\/p>\n

2 Top Teaching Tips For One Leg Circles <\/strong>Pilates Exercise<\/strong><\/h3>\n

Tip 1:<\/strong> Say This To Your Students
\nOne Leg Circle looks easy but appearances can be deceiving.<\/p>\n

Tip 2:<\/strong> Level Shoulders & Pelvis
\nKeep 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.<\/p>\n

6 Beginner Modifications For One Leg Circles Pilates Exercise<\/strong><\/h3>\n

Beginner Modification 1:<\/strong> Leg Bent
\nKeep the non-circling leg bent with the foot flat on the mat to provide pelvis stability.<\/p>\n

Beginner Modification 2:<\/strong> Leg Bent
\nLet the circling leg be slightly bent (instead of straight).<\/p>\n

Beginner Modification 3:<\/strong> Straighten & Bend
\nOccasionally straighten and bend the leg (to give yourself a few seconds in the full expression of the exercise).<\/p>\n

Beginner Modification 4:<\/strong> Knee Stirs
\nKnee Stirs Exercise<\/a><\/p>\n

Beginner Modification 5:<\/strong> Supine Pelvic Tilt
\nSupine Pelvic Tilt Exercise<\/a><\/p>\n

Beginner Modification 6:<\/strong> One Leg Stretch
\nOne Leg Stretch Exercise<\/a><\/p>\n

2 Advanced Modifications For One Leg Circles Pilates Exercise<\/strong><\/h3>\n

Advanced Modification 1:<\/strong> Circle
\nGradually increase the size of the circle you make.<\/p>\n

Advanced Modification 2:<\/strong> Band
\nOne leg stretch using a resistance band<\/a><\/p>\n
\n

\n

\u201cLazy breathing converts the lungs, literally and figuratively speaking, into a cemetery for the deposition of diseased, dying and dead germs.\u201d\u00a0<\/span><\/strong>\u2013 Joseph Pilates<\/h4>\n<\/blockquote>\n
\n

Free Joseph Pilates Lesson Plan\u00a0<\/span><\/strong><\/h2>\n
\n

You might like this free, downloadable Joseph Pilates Lesson Plan with all 34 exercises<\/a>.<\/p>\n
\n

The 34 Joseph Pilates Exercises\u00a0<\/span><\/strong><\/h2>\n
\n

Below are the 34 exercises within the Joseph Pilates lesson plan in alphabetical order…<\/strong><\/p>\n

Bicycle<\/a>, Boomerang<\/a>, Control Balance<\/a>, Cork Screw<\/a>, Crab<\/a>, Double Kick<\/a>, Double Leg Stretch<\/a>, Hip Twist<\/a>, Hundred<\/a>, Jack Knife<\/a>, Leg Pull<\/a>, Leg Pull Front<\/a>, Neck Pull<\/a>, One Leg Circles<\/a>, One Leg Kick<\/a>, One Leg Stretch<\/a>, Push Up<\/a>, Rocker With Open Legs<\/a>, Rocking<\/a>, Roll Over<\/a>, Roll Up<\/a>, Rolling Back<\/a>, Saw<\/a>, Scissors<\/a>, Seal<\/a>, Shoulder Bridge<\/a>, Side Bend<\/a>, Side Kick<\/a>, Side Kick Kneeling<\/a>, Spine Stretch<\/a>, Spine Twist<\/a>, Swan Dive<\/a>, Swimming<\/a>, and Teaser<\/a>.<\/p>\n

Below are the 34 exercises within the Joseph Pilates lesson plan in performance order…<\/strong><\/p>\n

    \n
  1. Hundred<\/a><\/li>\n
  2. Roll Up<\/a><\/li>\n
  3. Roll Over<\/a><\/li>\n
  4. One Leg Circles<\/a><\/li>\n
  5. Rolling Back<\/a><\/li>\n
  6. One Leg Stretch<\/a><\/li>\n
  7. Double Leg Stretch<\/a><\/li>\n
  8. Spine Stretch<\/a><\/li>\n
  9. Rocker With Open Legs<\/a><\/li>\n
  10. Cork Screw<\/a><\/li>\n
  11. Saw<\/a><\/li>\n
  12. Swan Dive<\/a><\/li>\n
  13. One Leg Kick<\/a><\/li>\n
  14. Double Kick<\/a><\/li>\n
  15. Neck Pull<\/a><\/li>\n
  16. Scissors<\/a><\/li>\n
  17. Bicycle<\/a><\/li>\n
  18. Shoulder Bridge<\/a><\/li>\n
  19. Spine Twist<\/a><\/li>\n
  20. Jack Knife<\/a><\/li>\n
  21. Side Kick<\/a><\/li>\n
  22. Teaser<\/a><\/li>\n
  23. Hip Twist<\/a><\/li>\n
  24. Swimming<\/a><\/li>\n
  25. Leg Pull Front<\/a><\/li>\n
  26. Leg Pull<\/a><\/li>\n
  27. Side Kick Kneeling<\/a><\/li>\n
  28. Side Bend<\/a><\/li>\n
  29. Boomerang<\/a><\/li>\n
  30. Seal<\/a><\/li>\n
  31. Crab<\/a><\/li>\n
  32. Rocking<\/a><\/li>\n
  33. Control Balance<\/a><\/li>\n
  34. Push Up<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    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 […]<\/p>\n","protected":false},"featured_media":66082,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":""},"pose_category":[142,31],"pose_types":[43,45,38,39,49],"pose_anatomy":[54,55,56,58],"pose_chakras":[66],"pose_therapy":[87,88,86,90],"pose_drishti":[98],"pose_dosha":[101,100],"pose_meridian_lines":[],"class_list":["post-58629","yoga_pilates_poses","type-yoga_pilates_poses","status-publish","format-standard","has-post-thumbnail","hentry","pose_category-matwork-seated-floor","pose_category-pilates-lesson-planner","pose_types-hip-opener","pose_types-seated-floor","pose_types-strengthen","pose_types-stretch","pose_types-supine","pose_anatomy-core","pose_anatomy-hamstrings","pose_anatomy-hips","pose_anatomy-lower-back","pose_chakras-solar-plexus-centre","pose_therapy-leg-congestion","pose_therapy-poor-posture","pose_therapy-sciatica","pose_therapy-varicose-veins","pose_drishti-up","pose_dosha-kapha","pose_dosha-pitta"],"acf":[],"yoast_head":"\nHow 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