Teaser 4

Equipment:

Mat

Prop:

None

Difficulty (1-5):

3

Repetitions:

3

Main Body Position:

Sitting

Spine Position:

Flexion

Part of Series?

No

Start Position 🏁

  • Lie on back
  • Legs and feet together
  • Point feet
  • Arms beside ears, parallel with each other
  • Fingers together, palms face up
  • Relax shoulders, keeping them unshrugged

Cues 💡

  • Draw abdomen in
  • Lift head, neck, shoulders and feet
  • Look at toes
  • Should feel abdominals firing
  • Lifts spine one vertebra at a time, lifting torso and legs up at same time until body forms a “V” shape
  • Imagine a strong magnetic force draws torso and legs together
  • Roughly 90 degree angle between torso and legs. Less if possible.
  • Flex spine as much as possible
  • Rotate pelvis to initiate rolling down
  • Lie spine back down one vertebra at a time
  • Everything lowers smoothly. Back of head and heels touch down at same millisecond.
  • Don’t arch lower (lumbar) spine
  • Maintain relaxed, unshrugged shoulders

Breathing 🫁

  • Inhale (nose) to lift head, neck, shoulders and feet
  • Exhale (mouth) to lift everything up to the “V” shape
  • Inhale (nose) to lower everything half way down
  • Exhale (mouth) to lower everything all the way down

Modifications 🔧

  • Move arms more in line with eyes, nose or mouth than ears
  • Teaser 1