11. Double Leg Stretch – 8 reps

Starting Position – Laying on your back, lower back imprinted on the mat, legs in tabletop position, toes are pointed. Upper body is flexed off the floor, hands resting by the knees/calves. Eye gaze at the knees, shoulders drawn down the back, and belly button pulled down to the floor.

  • INHALE – to prepare.
  • EXHALE – extend the legs out to the 45 (or as low as an imprint can be maintained) and simultaneously reach the arms overhead (imagine taking off your hat).
  • INHALE – bring the legs back to tabletop position as you circle your arms back to the start position.
  • Repeat to 8 reps.

Modifications

  • To make this exercise easier:
    • Break it down into parts – start with head on the floor – arms only, legs only, then together, and finally lifting head off floor.
    • Use a flex band around both feet to help support the weight of the legs. No arms in this.
  •  To make this exercise harder:
    • Reverse the breathing – Inhale to extend out, exhale back in.
    • Hold a fitness circle between the ankles or weighted ball in the hands.