Three-part supine circuit using a resistance band (optional block under upper back) to work the whole body, not just abs. Each round includes: side-to-side mountain climber leg drives with rotation, powerful vertical thrusts lifting pelvis and shoulder blades, and twisting sit-ups (left/center/right/center) focused on clearing the scapula, not touching elbow to knee. Work 30 seconds per drill with 30 seconds rest, for three rounds. During rest, stay with ujjayi breathing—exhale down to the pelvic base, inhale rising from the base—to contain and build energy in the torso. The band brings legs and arms fully into the work, awakening the central energy channel. **Benefit:** Full-body core strength and stamina; builds the integrated power needed for navasana, jump-throughs, and deep forward bends; generates sustainable energy rather than burning out.​​​​​​​​​​​​​​​​