STARTING POSITION

Start lying supine with an imprinted spine and the arms reaching up to 90° toward the ceiling. One leg is bent, the other extended and adducted to the bent leg at the level of the knees, with the foot gently pointed.

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

MOVEMENT

Exhale — Initiate flexion from the thoracic spine. The arms reach diagonally forward, palms facing down. Continue rolling up through the spine until achieving a full posterior pelvic tilt, balancing on the sit bones. The arms extend parallel to the extended leg, which remains fully extended and stable throughout the movement.

Inhale — Hold the balanced Teaser position with control, maintaining spinal length and neutral head alignment. Ensure the legs stay adducted and steady.

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 4–8 times on each side.

• 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.
• Promote articulation of the spine segment by segment, especially through the thoracic and lumbar regions.
• Develop strength and control in the spinal extensors.
• Strengthen the leg adductors, hip flexors, and hamstrings.
• Improve full-body coordination, enhancing neuromuscular control and movement precision.
• Increase flexibility in the hamstrings, hip flexors, and spine.
• Encourage efficient intercostal breathing.

• Scoop the abdominals to optimize spinal articulation during both the roll-up and roll-down phases.
• Initiate movement with a controlled pelvic tilt, engaging the deep core to guide the spine sequentially.
• Reach the arms diagonally forward, maintaining alignment of the head, neck, and spine throughout the movement.
• Articulate through the spine one vertebra at a time; avoid using momentum or swinging the arms.
• Engage the inner thighs to keep the legs adducted and stable.
• Anchor the sit bones firmly during the balanced position to enhance stability.
• Keep your eyes on the horizon to help maintain head alignment.
• Keep the ribs connected, avoiding ribcage flaring as the arms reach forward.
• Relax the shoulders, keeping them away from the ears to prevent unnecessary tension.