Bicycle Maneuver

Setup

• Lie on your back with the hands lightly behind the head and the knees bent.
• Lift the shoulders slightly off the floor and press the lower back down.

Execution

1. 1.Bring one knee toward the chest while extending the other leg out straight.
2. 2.Rotate the torso so the opposite shoulder turns toward the bent knee.
3. 3.Switch sides in a smooth, continuous pedalling rhythm.

Breathing

Breathe steadily throughout rather than holding your breath.

Form cues

• Rotate from the ribs, not by pulling the elbow across.
• Keep the lower back pressed down.
• Slow and deliberate beats fast and sloppy.

Common mistakes

• Yanking the head with the hands.
• Letting the lower back arch as the legs extend.
• Pedalling so fast the rotation disappears.