STARTING POSITION

Start in a supine position with an imprinted spine and the arms reaching to 90° toward the ceiling. The legs are adducted and extended together at a 60°–65°, with the feet gently pointed (legs slightly turnout in V-position is also an option).

Inhale to prepare, using intercostal breathing while activating the abdominals and stabilizing the shoulder girdle.

MOVEMENT

Exhale — Flex the thoracic spine as the arms reach diagonally forward, palms facing down. Continue rolling up through the spine until achieving a full posterior pelvic rock, balancing on the sit bones. The arms extend parallel to the legs, which remain fully extended and stable throughout the movement.

Inhale — Hold the balanced Teaser position with control, maintaining spinal length and a neutral head alignment. Ensure the legs remain steady and the spine lifted.

Exhale — Scoop the core to rock the pelvis posteriorly and roll down through the spine with maximum control, returning to the starting position on the floor.

Repeat 4–6 times.

• Core muscles
• Spinal stabilizers and extensors like multifidus, erector spinae, quadratus lumborum
• Hip flexors including iliopsoas, rectus femoris, sartorius
• Hamstrings and leg adductors
• Shoulder stabilizers including serratus anterior, rotator cuff muscles 

• Improve abdominal and deep core strength.
• Develop strength and control in the spinal extensors.
• Strengthen leg adductors, hip flexors, and hamstrings.
• Improve full-body coordination, enhancing neuromuscular control, balance, and movement precision.
• Promote postural alignment by strengthening muscles responsible for spinal stabilization.
• Enhance balance and stability while transitioning between spinal flexion and extension.
• Encourage intercostal breathing, supporting control and rhythm during effort.
• Increase flexibility in the hamstrings, hip flexors, and through the spine.

• Engage the abdominal and spinal extensor muscles to stabilize in the balance position.
• Use a controlled pelvic rock, scooping the abdominals to initiate both the roll-up and roll-down.
• Reach the arms diagonally upward without dropping the head — maintain head-neck-spine alignment.
• Move through the spine sequentially; avoid using momentum or swinging the arms.
• Keep the legs adducted by activating the inner thighs.
• Ground the sit bones in the balanced position to reduce wobbling and support lift.
• Keep your eyes on the horizon to help maintain cervical alignment and prevent tension in the neck.
• Avoid hyperextending the knees — engage the quadriceps and allow for a micro-bend if needed.
• Keep the ribs connected — avoid flaring the ribcage when reaching forward.