How to do it:

• Start in Tabletop with wrists under shoulders and knees under hips.

• Spread your fingers and tuck your toes.

• Exhale, lift your knees, and send your hips up and back.

• Keep a slight bend in the knees if needed.

• Lengthen your spine, relax your neck, and press evenly through your hands and feet.

• Hold for 5–10 slow breaths.

Teaching Cues

• Press the floor away.

• Lift your hips high.

• Lengthen your spine before straightening your legs.

• Relax your shoulders and neck.

• Breathe deeply and steadily.

Variations

• Bent knees: Easier on tight hamstrings.

• Pedal the feet: Stretches calves and hamstrings.

• Three-Legged Dog: Builds balance and core strength.

• Puppy Pose: Gentle shoulder stretch with less weight on the wrists.

Benefits

• Strengthens the arms, shoulders, core, and legs.

• Stretches the spine, hamstrings, calves, and shoulders.

• Improves posture, flexibility, and circulation.

• Calms the mind and encourages steady breathing.