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To exercise your buttocks, hips and outer thighs.
Avoid the temptation to roll forward on this exercise. Only lift your leg as high as you can while remaining straight.
Lie on your right side. Align your elbow, shoulder, hips and feet with the edge of the mat. The right elbow is bent and the hand is supporting the head. The left elbow is bent with the palm of the hand pressing flat down on the mat. Pull the crown of your head away from your shoulders. For variation keep the feet either pointed or flexed to intensify stretches.
Inhale and lift the left leg towards the ceiling while keeping it straight. Keep your leg turned out slightly. Exhale as you allow your leg to slowly float back down, resisting the gravitational pull and stretching the leg out of the hip in the process. Originate the movement of the leg in the "powerhouse". Repeat the set 5 times and rest your heels together. Change sides and repeat the movement.