Begin in a supine position with the lumbar spine imprinted and the legs in tabletop, with the feet gently pointed. Both arms are in a captain position, with the hands gently touching the head on each side, while the elbows are open in line with the shoulders. The scapulae are stabilized and lifted off the mat, and the abdominals are scooped, maintaining a neutral cervical spine.
Exhale — Rise head and chest in thoracic flexion, using intercostal breathing and scooping the abdominals inward.
Inhale — Extend one leg forward as low as the imprinted spine can be maintained. Simultaneously rotate the upper body toward the bent knee, keeping the elbow aligned with the shoulder and the chest oriented diagonally toward the ceiling. Try to keep the bent knee in line with the same-side hip and maintain a stable pelvis while moving the legs.
Exhale — Return in thoracic flexion front, enhancing abdominal activation as both legs return to tabletop.
Inhale — Extend the opposite leg and rotate the torso to the other side, keeping spinal flexion. Ensure that the inferior angles of the scapulae remain lifted off the mat throughout the movement.
Exhale — Return to thoracic flexion, enhancing abdominal activation to support spinal flexion.
Repeat for 8–12 repetitions, alternating sides with each breath cycle.
To end: Inhale — Roll down with control to the supine position on the mat, maintaining the legs in tabletop.
