Sit tall facing the footbar with feet on the footbar in V-position, heels lower than toes, hands holding the edge of the carriage, spine long and flat.
Execution Instructions
Exhale to press the carriage out by extending the legs, keeping the spine long and the pelvis neutral. Inhale to bend the knees and return with control.
Teaching Cues
Form
"Lengthen through the crown as the carriage travels — no rounding."
Alignment
"Keep the heels glued to the footbar in a V."
Breath
"Exhale to press out, inhale to draw home."
Modifications & Progressions
Heavier Spring Support (Regression)
Add spring weight so the carriage assists the return and the trunk is more supported.
Arms Extended Forward (Progression)
Reach the arms forward as you press out to add trunk endurance.