Scissors
Intermediate (6/10)Mat
Position: SupineEnergy: 5/10~60s
Cueing
Support hips with hands; split legs apart with control; maintain a reach through every limb.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus Abdominis
Secondary Muscles
IliopsoasTransverse AbdominisHamstrings
Regressions
Keep back flat on mat (don't lift hips); reduce the range of leg spread.
Progressions
Hands behind lower back; increase range; speed up the transitions.
Common Errors
Neck strain; unstable hips; loss of leg extension.
Contraindications
- Lumbar Disc Hernia
- Osteoporosis (Flexion Risk)
- Shoulder Sensitivity
- Wrist Sensitivity
