Lie supine on the carriage with feet in the long straps, legs extended toward the ceiling with the heels together and toes softly turned out.
Execution Instructions
Exhale to open the legs wide into a V against the springs, inhale to draw them together with control. Keep the pelvis still and both legs long throughout.
Teaching Cues
Form
"Open from the hip sockets, not the lower back — keep the pelvis still."
Control
"Resist the springs as the legs close together."
Alignment
"Keep both legs long and the feet flexed throughout the V."
Modifications & Progressions
Smaller Opening (Regression)
Open the legs only to a comfortable V before closing, keeping the low back long.
Increased Resistance (Progression)
Move to a red spring or add a second spring for more adductor and control work.