Lying Leg Beat to Split Straddle

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.