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.
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.