Supine on mat, knees bent, magic circle or pillow between knees, feet flat on the floor, hip width apart or wider, spine in neutral arms by side, palms up or down.
Exhale to squeeze legs together, activating adductors, maintaining neutral spine alignment. inhale to return to starting position
Legs in the air
Integration of ribs with pelvis,
Dissociation of the hips
loss of axial length,
loss of neutral pelvis,
Overactivation of glutes or rectus abdominis.
Pelvic floor weakness;
leg axis training in lying, core stability