Exercise
Teaser Prep
IntermediateTeaser preparation that builds balance on the sit bones with one or both legs extended.
Setup instructions
Sit tall near the front of the mat with knees bent and feet flat. Hold behind the thighs or reach arms forward at shoulder height. Find balance just behind the sit bones with a long spine.
Breathing cues
Exhale to roll back and extend. Inhale to balance. Exhale to return.
Movement steps
- 1Inhale to prepare.
- 2Exhale to roll back slightly while extending one or both legs to tabletop or diagonal.
- 3Inhale to hold the balance position.
- 4Exhale to return feet down and sit tall.
Common mistakes
Collapsing the chest; holding the breath; rolling too far back; losing shoulder organisation.
Safety notes
Keep feet down if balance is uncertain. Stop if sharp low-back discomfort appears.
Connections
Related exercises
FAQs
Is Teaser Prep beginner-friendly?
It is usually taught at intermediate level after solid abdominal and seated balance work.
What muscles does Teaser Prep work?
Deep abdominals control the roll; hip flexors support the leg position.
What is Teaser Prep good for?
It prepares the body for the full Teaser with balance and trunk strength.
Should both legs extend at once?
Start with one leg or bent knees, then progress to both legs as control improves.