Start in a supine position with a neutral spine and arms extended toward the ceiling, perpendicular to the shoulders. The legs are together in a tabletop position with pointed feet.
Inhale — Scoop the abdominals to prepare.
Exhale — Lift the upper body into thoracic flexion, bringing the arms forward while gently imprinting the spine into the mat.
Inhale — Open into a V shape while extending both legs forward to about 65°, simultaneously reaching the arms overhead, keeping them in line with the ears. Maintain an imprinted spine while scooping the abdominals. Keep the C-curve of the spine engaged, ensuring the inferior border of the shoulder blades remains lifted off the floor.
Exhale — Circle the arms in a controlled motion from overhead down to the sides and forward while drawing the legs back to the tabletop position. Ensure the chest remains at the same height and the head stays aligned, maintaining a fist-sized distance between the chin and chest.
Continue alternating between inhaling into the open V shape and exhaling back into tabletop position while maintaining thoracic flexion of the spine throughout the movement.
Perform 4-10 repetitions with smooth, controlled transitions.
