The Homolateral Pattern is performed face down on a smooth surface. Pants should be work rather than shorts to protect the inside of the knees from abrasions that could arise from repeated rubbing against the surface.
Begin with the head turned toward the right, the right elbow bent at a comfortable angle and the hand resting palm down within view of the eyes, straight out from the mouth. The right leg is bent at a 90-degree angle at the knee.
On the left side, the arm is resting next to the body with the palm up. The left leg is straight down and the foot points in.
The head initiates the movement. When turning, the head
remains aligned with the spine rather than arching at the neck to turn. As the head turns from right to left, the right hand moves down along the side of the body, the hand brushing flat along the floor, coming to rest palm up. The palm contact with the surface is very important as it triggers another reflex. The right leg straightens and the right foot points to the left.
Meanwhile, the left side, which was straight, now comes up into the bent position. The arm comes up and around, without brushing the floor. This looks like a power stroke in swimming. The arm is bent and the hand is by the face. The left leg is now in the bent position.
Note, even though all of these movements happen at once, the head always leads the movement. Each time you turn the head counts as 'one'. A nice smooth and steady rhythm is the goal. Do not hurry this pattern. Work for accuracy and a smooth rhythm.