How to do it
Match each circle to a slow four-count tempo.
- 1
Kneel on the floor with your hands placed on your hips or the ground for balance.
- 2
Lean slightly backward and begin to circle one hip forward, making as large a circle as possible.
- 3
Complete the desired number of circles before switching to the other hip.
- 4
Keep your movements smooth and controlled, focusing on the hip joint.
Expert tip
Maintain a neutral spine and avoid compensating with your lower back; the movement should originate from the hips.
Common mistakes
- ✕Rocking the entire torso with each circle
- ✕Lifting the grounded knee off the floor
- ✕Bouncing the hip past its natural range