1. Starting Position:
- Lie on your back on a flat surface, such as an exercise mat. Ensure your body is straight and comfortable.
2. Initial Leg Position:
- Extend your legs straight up towards the ceiling, keeping your toes pointed and legs together.
3. Open Legs:
- Slowly begin to open your legs out to the sides while keeping them straight. Aim to create a "V" shape with your legs. Go as wide as your flexibility allows, but avoid any discomfort.
4. Toes Together:
- Keep your toes pointed together while your legs are open. Focus on maintaining tension in your inner thigh muscles.
5. Return to Center:
- Gradually bring your legs back together to the center, maintaining control and keeping your core engaged.
6. Knees Together Variation:
- Bend your knees and pull them towards your chest while keeping your feet flat on the ground. This provides a stretch to your lower back and hip area.
7. Final Position:
- Finally, return to the starting position by extending your legs straight up again before either transitioning to the next exercise or relaxing.
Tips:
- Maintain a neutral spine on the ground throughout the movement.
- Keep your arms by your sides or under your lower back for extra support.
- Focus on your breathing; inhale as you open your legs, and exhale as you bring them back together.
Repetitions:
- Aim for 10-15 repetitions, rest, and repeat the set as desired.
