GOAL: Strengthen the butt and hamstrings and challenge the core connection to protect the low back.
PROPS: No Props
DETAILS: Inhale and breathe into the back and sides of the ribcage and lengthen one leg out behind you but keep it on the mat. Exhale draw the belly button in toward the spine, keep the length in the leg and lift it up. Inhale maintain the abdominal connection and the leg off the mat, flex the foot and bend the knee. Exhale extend the leg back out but keep it off the mat. Inhale lower the leg back to mat. Be sure to keep your belly button connected to your spine throughout the exercise.