1. Start by lying on your back with your knees bent and pulled towards your chest. Place your hands on your shins just above the ankles. Lift your head, neck, and shoulders off the ground to come into a tight ball.
2. Inhale to prepare. On the exhale, extend your legs out in front of you at about a 45-degree angle to the floor, simultaneous with reaching your arms alongside your head, stretching yourself into a straight line while still lifted off the ground with only the mid to lower back touching the mat.
3. Inhaling, circle your arms around while bending your knees and pulling them back into your chest with your hands returning to your shins.
4. Exhale as you repeat the stretch, extending arms and legs out again.
5. Perform the exercise for the desired number of repetitions, typically around 8-12, while maintaining a controlled and steady breathing pattern.
6. Ensure that your lower back remains in contact with the mat to avoid strain and to maintain the engagement of your core throughout the movement.
Perform this exercise smoothly and without rushing to maximize the benefits to your core strength and stability.
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