Alternating Lying Heel-Tap

Setup

1. Lie flat on your back on a yoga mat.

2. Bring both legs into a tabletop position, with knees bent at a 90-degree angle and shins parallel to the floor.

3. Place your hands softly behind your head to support your neck.

4. Engage your core by drawing your navel towards your spine, ensuring your lower back remains pressed against the floor throughout the movement.

Execution

1. While keeping your knees bent, slowly lower one foot towards the mat.

2. Lightly tap your heel against the floor without arching your lower back or relaxing your core. Your lower back must stay firmly in contact with the mat.

3. Return the leg to the starting tabletop position in a controlled motion.

4. Repeat the movement with the opposite leg, alternating back and forth.

Focus

• Keep the movement slow and controlled to maximize core engagement.

• Ensure your breath is steady, exhaling as you lower the leg.