• Single Leg Stretch

  Lower Lift

• Double Leg Stretch
• Scissors
  
• Lower Lift
• Criss Cross

All 5 exercises require similar technique to maintain a strong and stable core. First, shoulders should be anchored to the mat, and second, the whole spine from shoulders to tailbone, should be pressed to the mat. To increase the overall benefits, reach the tailbone long in opposition to bending knees or legs into the powerhouse. On Criss Cross, be sure to turn from the waist, like you're wringing out a towel, keeping shoulders square. Don't mistake turning the head or shoulders for twisting at the waist. Don't take lengthened legs lower than the high diagonal on ANY exercise, if it compromises form in any way. Remember, it's not about how low you go, it's about how you bring the legs into the powerhouse.  

Shoulder Bridge (Tower)

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