Begin in a balance position, seated on the sit bones with the spine elongated and upright and pelvis in neutral position. The legs are adducted together in a tabletop position with pointed feet. The arms are extended forward, reaching toward the ankles, while the scapulae remain stabilized to ensure upper body control. Keep the head aligned with the shoulders.
Inhale — Roll the spine down into thoracic flexion, simultaneously extending arms and legs into an open-V position as low as possible while maintaining an imprinted spine and thoracic flexion. The arms reach overhead, and the legs extend to approximately 65° or lower, depending on core control. Keep the abdominal engaged to ensure stability and prevent excessive arching. Maintain head alignment, keeping a fist-sized distance between the chin and chest.
Exhale — Activate the abdominals to initiate a controlled spinal roll-up, returning to the balanced starting position. Simultaneously, flex both knees back into a tabletop position while circling the arms in a controlled motion from overhead to the sides, returning forward toward the ankles.
Maintain flow and precision, ensuring core activation and full-body coordination throughout the movement.
Perform 4-10 repetitions with controlled and flow motion.
