PRO | Essential Side Lying Flow

Hi. I'm Gia, and we're gonna do a tower flow using the Lake Springs, and we're gonna do some side lying work. So I have my purple springs, one, two, three from the bottom. You can also use the yellow long springs if that feels better to you. That'll be just a little bit lighter. So you're gonna lie down on your mat. You wanna lie toward the back of the mat Gia like you would do on the mat.

I'm gonna hold on to the back of the tower frame and then use that back spring and place it on my foot. So I have my, bottom arm Gia kind of at a 90 degree angle holding on, and then your top arm can either be holding on above on the tower frame or you can have it in front of your rib cage if that feels better to you. So just like on the mat, your body is at the back. Your legs are in front, so you're in this, like, obtuse angle. And then you're just gonna keep your leg parallel. We're gonna flex our feet. We're gonna do regular side kicks. So you're gonna bring your leg forward and back.

So just like on the mat, you wanna make sure your hips and shoulders are stacked. You have a little space underneath your waist. And you're just going where you can control Gia. Trying to keep the leg hip distance apart or hip distance up and making sure it's not bouncing up and down as you're moving. Again, you can rest your head on your arm.

Let's do two more in this direction. Last one. Now you're gonna bring your legs together. Still keeping the leg parallel. You're gonna lift your leg up a little higher than your hip and then resist it back down.

So you're trying to keep that resistance. If you feel like it's not heavy enough, you can always stretch your arm out longer to pull you away from the tower frame a little bit more. Just makes it a little bit heavier. For me, I find this works best for me if I have this 90 degree angle with my arm. Let's do two more.

Last one. Now from here, you're gonna turn your leg out from your hips, still staying stacked one hip on top of the other. I like to point my toes for this one. You're just gonna lift your leg up just above the hip and then lower back down. So I'm not letting the spring catch. I'm trying to keep the resistance on the spring as I lift it up and then lower.

It's just slightly bigger movement lifting up. And then think of using that inner thigh to close leg. And lifting up, and I'm rotating from the hips. So I'm using that glue as well. Up and down.

Using that bottom leg to anchor you, you can really push down with that bottom leg. As you lift up in your waist, pull up in your abdominals, one more. Now we're gonna turn your link back to parallel. We're gonna do a small circle. So you're gonna go forward, up, and back.

And forward, up, and back. So I'm trying to keep the tension on the spring the whole time, trying to keep the spring quiet. So I'm not letting my leg just kinda go wild. I'm using that control from the center of my body out. Two more in this direction. Last one.

And then reverse. Back and around. Again, I'm not letting the spring take over. I'm controlling that spring. I'm putting my leg where I want it to go.

So I'm trying not to let these heavy springs move my body for me. Let's do two more in this direction. And then we're gonna turn our leg back out. From the hip, let's point the toes. We're gonna make a slightly bigger circle.

So we're gonna go forward. You're not gonna let that spring catch though, and then all the way back. And then using your abdominals, using your arms a bit to help keep you on your mat especially because you're at the back, you don't wanna roll off if you're on a raised mat up and back. Trying to keep the hips stable. Only the leg is moving. Let's do two more in this direction.

Last one, and then we get to reverse and maintain that rotation from the hips and try not to make Any noise with the spring is really controlling that leg. Try not to let them bounce two more. Backing around. Last one. Now I'm gonna turn my leg back to parallel.

You can flex your feet. I find it just helps me, lengthen the back of my leg a little bit more. Lakes are glued together. This time, just like you would do on the mat, you're gonna lift both legs up, and then back down. Trying to keep the legs glued together and not bending that bottom leg lifting up and lower.

Let's do two more like this up. And down last one, hold it up. And we're gonna scissor the leg. So one leg for the other leg back and switch and switch. Just keep alternating.

Trying to keep the waist lifted. The abs engaged. Let's do four. And three, two, last one, both legs together, lower them down with control, and then you're gonna bend your legs, take that foot out of the strap, and we're gonna do the same thing to the other side. So you're gonna lie toward the back of the mat.

Grab your back spring. You're gonna hold on to your frame and then place your foot in the mat in the spring. Again, I have that 90 degree angle. I'm lying on my arm. The top arm is either on the frame or resting in front of your rib cage, and then my legs are a little bit in front.

Hips and shoulders stacked with that top foot flex are gonna bring your leg forward. And back. And just kinda move your elbow out of the way so you don't hit that spring. The bottom leg is pushing into the mat for stability. And I'm trying to keep my leg going in a straight line, not letting it bounce up and down. Let's do four more.

Again, a lot of core control to keep you on your mat. And two more, especially as you go to the back. Try not to let that spring take over. Last one. Lakes together, keeping your leg parallel.

You're gonna lift your leg up a little higher than your hip and then lower it back down and lift and lower. And using that opposition as you push the bottom leg down. So the legs are going opposite and two more. Last one. Now we're gonna point your toes, turn your leg out from your hip, and then it will bring your leg up a little higher. And then lower back down. Again, we're not letting that spring catch.

You're gonna keep that resistance on the spring. We're gonna go a little faster on this side just because you kinda know what's coming and lower. Trying to keep space underneath your waist. So your waist stays long as that leg lifts up. One more. I'm gonna turn your leg back to parallel, flex your foot, little circle around.

So these are the small circles. I'm keeping it controlled. Especially as you go back. Let's do two more in this direction and then reverse. Back and around.

Trying to make the same size circle each time. Really controlling it from the center of your body all the way outward. One more. Turn your leg out from your hips point your toes bigger circles up and around. Alright. Controling it all the way back.

Trying to maintain your rotation from your hips. You're not moving the rest of your body, just the leg. One more. And reverse. Back and around.

Just watching the shoulders. Make sure you're not tensing your neck and shoulders. You're using a resistance and using that to help stabilize you, but you're not holding on so much that you're gripping and, tensing your neck. Now you're gonna bring both legs together parallel. Flex your feet.

Both legs will lift up, and then lower them back down. Both legs up up. And try not to bend the bottom leg or letting that bottom foot circle to lift. Trying to keep the inner edges of the feet together, inner thighs, squeezing together, to lift. One more.

Now you're gonna lift up and hold. Try to keep both legs up. You're gonna stay zero legs. So one leg forward, one leg back, and then switch. I'm just maintaining that balance as you move the legs.

I'm trying to move equal distance with both legs. So I'm not letting that free leg swing as far as it can. I'm trying to keep it matching the one with a spring. Reach out through the heels. Let's do two more sets. Last set.

Both legs together, lower your legs down, and then bend your legs. You can take that strap off your foot. And just place it back. Again, you can do this with yellow spring if that feels better or you can raise or lower the, spring setting depending on your body and your length if you want it a little heavier or a little lighter. Little higher will make it a little heavier, Gia little lower will make it a little lighter. I hope that you enjoyed that, and I'll see you in the next one.