Lying Leg Beat to Split Straddle
Instructions
Setup
Lie flat on your back on a yoga mat with your arms relaxed by your sides or underneath your glutes for lumbar support.
Extend both legs straight up toward the ceiling, maintaining a slight engagement in your core to keep your lower back pressed into the mat.
The Movement
Leg Beats: Begin by crossing one ankle over the other and then quickly switching, 'beating' or scissoring your legs back and forth with controlled, small movements.
Transition: After a set number of beats, transition smoothly into a wide straddle split by opening your legs as far apart as comfortably possible while keeping them straight.
Return: Bring your legs back together to the starting vertical position and immediately resume the beating motion.
Key Tips
Focus on maintaining a tight core throughout the movement to prevent your lower back from arching away from the mat.
Keep your legs fully extended with pointed toes to maximize muscle recruitment.
Move with control; do not use momentum to swing your legs during the straddle transition.