Neutral Elevated Bent-Knee to Froggy Leg Extension

Setup

• Begin by sitting on a yoga mat, propped up on your forearms with your elbows directly under your shoulders.

• Engage your core to keep your spine neutral and your back stable against the floor.

• Lift your legs, bending your knees to 90 degrees in a tabletop position.

Execution

• The Frog Pose: Start with your knees bent and feet together, allowing your knees to drop slightly outward into a 'frog' position.

• The Extension: Extend your legs outward, straightening them while maintaining the external rotation of your hips.

• The Return: With control, draw your feet back together and return to the tabletop 'frog' starting position.

• Keep your lower back pressed toward the mat throughout the entire movement by maintaining strong abdominal engagement.