Teaser

Setup instructions

Begin seated with knees bent, then find balance behind the sit bones. Roll back to the tips of the shoulder blades if using the classical rollover entry, or lift from supine with control. Extend both legs to about 45 degrees and reach arms parallel to the legs.

Breathing cues

Coordinate steady breath with the roll and hold; avoid breath holding.

Movement steps

1. 1Inhale to hold the V shape with length through the spine.
2. 2Exhale to lower the torso and legs with control without collapsing.
3. 3Inhale or exhale to return to the balanced V.
4. 4Repeat only while form and breath stay steady.

Common mistakes

Rounding the upper back excessively; bending the knees; holding the breath; using momentum from the roll.

Safety notes

Master Teaser Prep first. Avoid if acute back or hip issues limit flexion. Use bent knees as a regression.