STARTING POSITION

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.

MOVEMENT

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.

Single leg stretch — Exhale while extending the left leg as low as possible while maintaining an imprinted spine. Simultaneously, bend the right leg until the knee aligns with the hip. Gently place your hands on the right leg for support maintaining spinal flexion. Ensure the knee does not bend beyond the tabletop position. 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. Hands switch to the opposite knee. Keep thoracic flexion stable at the same height.

Note: This tabletop variation emphasizes core activation and trunk and pelvis stability.

Continue alternating legs, performing  8 -10 repetitions with smooth, controlled transitions.

• Abdominal muscles including the rectus abdominis, transversus abdominis, internal and external obliques.
• Hip flexors such as the iliopsoas and rectus femoris.
• Hip extensors including the gluteus maximus and hamstrings.
• Scapular stabilizers including the serratus anterior and rhomboids.
• Neck flexors, such as the sternocleidomastoid and scalenes.

• Strengthen flexors of abdominal muscles.
• Improve trunk stability.
• Enhance hip mobility and pelvis stability.
• Develop coordination, synchronizes limb movements with breath control, improving neuromuscular coordination and overall movement efficiency.

• Activate the core to support spinal flexion and pelvis stability. Avoid hyperlordosis by keeping the lower back gently imprinted on the mat.
• Maintain a stable thoracic flexion at the same height during all the exercise, maintaining a C-shape spine, while moving the legs.
• Ensure pelvic stability, the pelvis should remain neutral and stable, preventing any rocking or tilting during leg movements.
• Control Leg Extension — Extend the leg only as far as you can maintain abdominal engagement without compromising lumbar stability.
• Prevent rotation of the upper body while extending a leg — Keep the shoulders and torso stable, and head aligned. 
• Relax the neck and avoid dropping the chin.
• Ensure scapular stability — Keep the shoulder blades anchored and avoid elevating the shoulders toward the ears, maintaining upper body stability. 
• Monitor hand placement for optimal support — Place one hand on the ankle and the other on the knee of the bent leg, applying gentle pressure to assist in maintaining alignment and control.
• Prioritize precision and control over speed, emphasizing quality over quantity.
• Coordinate breath with movement — Synchronizing breath with movement for fluidity and control.