Step 1

Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. This is your starting position.

Step 2

Inhale. Exhale. While maintaining a neutral spine and gently drawing your ribs to your hips to engage your core, release your right leg, extend your knee and slide your heel along the mat.

Step 3

Inhale. Bend your knee and slide your right heel along the mat to return to the starting position.

Step 4

Exhale. While maintaining a neutral spine and drawing your ribs towards your hips, release your left leg, extend your knee and slide your heel along the mat.

Step 5

Inhale. Bend your knee and slide your left heel along the mat to return to the starting position. Continue alternating between sides for the specified number of repetitions.

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