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, scooping the abdominals to prepare, maintaining axial elongation.
Exhale — Lift the upper body into thoracic flexion, bringing the arms forward and gently imprinting the spine into the mat.
Inhale — Maintain the C-shape of the spine while engaging the abdominals.
Exhale — Extend the left leg as low as possible while maintaining an imprinted spine. Simultaneously, bend the right leg, drawing the knee toward the same-side shoulder as far as flexibility allows, creating a deep crease at the hip. Gently place your hands under the thighs to support hip mobility while maintaining spinal flexion. Ensure the knee does not splay outward or cross the midline. Keep the thorax stable and the chest at the same height.
Inhale — Bring both legs back to tabletop position while maintaining the C-shape of the spine and thoracic flexion. Use intercostal breathing.
Exhale — Switch legs, extending the right leg while bending the left, drawing the knee toward the same-side shoulder. Hands switch to the opposite leg. Keep thoracic flexion stable at the same height.
Note: This variation emphasizes hip mobility and range of motion (ROM) over core strength.
Continue alternating legs, performing 8–10 repetitions with smooth, controlled transitions.
