STARTING POSITION

Lie in a supine position, maintaining a neutral spine. Place the legs together in tabletop position with pointed feet (adducted and hips/knees at 90°). Extend the arms long by your sides with palms facing down, or reach both arms toward the ceiling at 90°, aligned with the shoulders.

Inhale to stabilize the scapulae and lengthen the spine to prepare, maintaining a neutral pelvis.

MOVEMENT

Exhale — Scoop the abdominals, lifting the head and chest into thoracic flexion until the inferior angles of the scapulae lift off the mat. While maintaining this C-curve, support the head and neck with axial length. Keep the shoulders wide and relaxed, drawing the lower ribs toward the pelvis. 

Extend the arms forward at shoulder height while the legs can: 

• Bend in a tabletop position with an imprinting pelvis position.
• Extend  to about 65°, imprinting the spine.

Begin pumping the arms in a controlled up-and-down motion — five small beats during the inhale, and five during the exhale — maintaining a steady, rhythmic breathing pattern. Visualize the arms generating energy, allowing for a slight rebound through the fingertips.

Complete up to 10 sets of 10 arm pulses for a total of 100 beats.

TO END

Inhale — Maintain thoracic flexion while engaging the abdominals and using intercostal breathing. If the legs are extended, return them to the tabletop as the arms reach forward.

Exhale — Lower the upper body back to the mat, articulating the spine down one vertebra at a time.

ADVANCED VARIATION

Coordinate arm movement and breath by inhaling for five counts with the palms facing up, and exhaling for five counts with the palms facing down.

• Deep core stabilizers (Transversus abdominis, Pelvic floor muscles, multifidus, diaphragm)

• Spinal flexors: Superficial abdominal muscles (Rectus abdominis, internal obliques, external obliques)

• Hip Flexors and extensors

• Pelvic and trunk stabilizers

• Scapular stabilizers & shoulder flexors including serratus anterior, lower  and middle trapezius,  deltoid

• Neck stabilizers including longus colli, longus capitis, sternocleidomastoid (isometric control)

• Support legs muscles including quadriceps, adductors and latissimus dorsi

• Breathing mechanics

• Strengthen and activate the deep abdominal muscles, especially the transversus abdominis.
• Improve endurance of the core muscles through sustained isometric engagement.
• Promote efficient integration of superficial and deep abdominal layers.
• Train stabilization of the lumbar spine and pelvis in a static position.
• Maintain thoracic flexion without compromising pelvic alignment.
• Coordinate breath rhythm with movement, developing  controlled intercostal breathing under core activation.
• Improve scapular stabilization under dynamic arm movement.
• Encourage proper arm mechanics without elevating or tensing the shoulders.
• Enhance mind-body connection through focused coordination of breath, movement, and core engagement.
• Activate the neuromuscular system, stimulating circulation and warming up the body through rhythmic arm pulsing.

• Scoop the abdominals to maintain strong thoracic flexion, drawing the navel toward the spine for deep core activation.
• Keep the head in alignment with the spine, avoiding excessive neck strain or tension in the shoulders.
• Avoid posterior pelvic tilt or abdominal bulging—maintain neutral pelvis and controlled abdominal engagement.
• Engage the abdominal muscles also to stabilize the torso, pelvis, and spine throughout the movement.
• Relax the chest and shoulder muscles while performing the arm beats. Maintain a steady, rhythmic breathing pattern in sync with the movement.
• Avoid breath-holding or forced exhalation; instead, focus on smooth, consistent, controlled breathing (inhale for 5 beats, exhale for 5).
• The arms move with an even up-and-down rhythm, avoiding emphasis on the downbeat.

• To minimize neck tension, slightly widen the arms if necessary to reduce shoulder protraction and allow for better support.

Continuous Breathing – Beginner Level

Continuous breathing is a smooth, uninterrupted breathing technique that helps prevent neck tension and minimizes excess oxygen flow to the head. It allows beginners to focus on breath control while maintaining spinal flexion, core stability, and coordination. By emphasizing a consistent rhythm in five-pulse arm sequences, combined with steady, smooth inhalations and exhalations, this breathing pattern builds awareness and provides a solid foundation for core strength.

Pulsation Breathing – Intermediate/Advanced Level

Pulsation breathing is a rhythmic, staccato type of breath that enhances deep core activation and abdominal strength through repeated short exhalations. It increases engagement of the core stabilizers during spinal flexion and builds endurance by training the body to sustain controlled breathing under physical effort. This breathing pattern also improves blood circulation and reinforces the coordination between movement and breath.