① Start Position

• · Lie flat — entire spine on floor
• · Both hips & knees at 90° (tabletop)
• · Both arms reach straight up to ceiling

② Brace Core First

• · Exhale fully before any movement
• · Brace abs — pull ribs toward pelvis
• · Back stays pinned to floor

③ Extend Both Arms & Legs (3–4 sec)

• · BOTH arms and BOTH legs extend together
• · "Reach long" — not high or fast
• · Back must NOT lift or arch off the floor
• · Less range is better than arching back