Sideway Turn

1. Starting Position:

   • Lie flat on your back on a mat with your legs extended straight up into the air, forming a 90-degree angle with your torso. Keep your arms relaxed at your sides.

2. Leg Position:

   • Your legs should be together and straight. Ensure your feet are pointed for better alignment.

3. Movement:

   • Slowly turn your legs to the right side while keeping your shoulders flat on the mat. Your pelvis should rotate slightly, but your upper body should remain stationary.

   • Hold this position for a moment, feeling the stretch along your waist and obliques.

4. Return to Starting Position:

   • Engage your core and gently lift your legs back to the starting position, ensuring control to avoid straining your lower back.

5. Repeat on the Other Side:

   • Now, slowly turn your legs to the left side and hold for a moment.

   • Again, return to the starting position with control.

6. Repetitions:

   • Perform 8-10 repetitions on each side, ensuring to move slowly and with purpose.

7. Breathing:

   • Inhale as you lower your legs to each side and exhale as you return to the center.

Tips:

• Keep your movements slow and controlled to maximize effectiveness and minimize risk of injury.

• If you feel discomfort in your lower back, adjust the range of motion of your legs or take a break.

• Focus on engaging your core throughout the exercise to support your lower back.