1
Sit on the floor with knees bent and feet flat on the ground, positioned hip-width apart. Recline back slightly with torso at approximately 45-60 degrees from vertical, keeping chest open and shoulders relaxed.
2
Place hands behind or across the chest for support. Engage core muscles before initiating movement. Ensure lower back maintains neutral curve without excessive rounding against the floor.
3
Slowly lower legs forward while extending knees, allowing the extended legs to move away from the torso. Keep movement controlled and maintain abdominal tension throughout the lowering phase to prevent lower back strain.
4
Return to starting position by flexing hips and knees, pulling legs back toward the torso using core strength. Complete the repetition by returning to the initial seated position with bent knees.