Lie on your back with one knee bent.
Breathe in and lengthen your spine. Breathe out and lift your straight leg. Point toes towards the ceiling.
Breathe in, flex your foot and rotate the leg externally, so that your toes point slightly outwards.
Breathe in. Lower the leg to the side as far as you are able to maintain the pelvis and spine neutral position, not allowing them to rotate.
Breathe out and lift the leg back up.
Maintain spine lengthening during the exercise to control spine and pelvis rotation.
