Lying Bent-Knee Windshield Wiper

Setup

• Lie flat on your back on a yoga mat with your arms extended to the sides for stability.

• Raise your legs with your knees bent at a 90-degree angle so that your thighs are perpendicular to the floor and your shins are parallel to the floor, known as a table-top position.

Movement

• Keeping your shoulders pressed firmly into the mat, slowly lower both bent knees to one side until they are close to the floor, ensuring you maintain control of the movement.

• Engage your obliques to pull your legs back through the center and repeat the motion by lowering them to the opposite side.

• Continue alternating side to side in a smooth, controlled motion.

Form Tips

• Keep your core tight throughout the entire movement to protect your lower back.

• Do not allow your shoulders to lift off the floor; if they do, reduce your range of motion.