Uses Supta Padangusthasana positioning to train core, legs, and arms in one integrated circuit. Three drills in 30-second intervals with 30 seconds rest: side-to-side reaches with one leg raised, dynamic scissoring leg switches, and strong isometric holds where you catch the leg and lift upper back from the floor. Keep the bottom leg hovering, fully extend through all four limbs, and lift scapula away from the mat. Stay with the breath and use the work to awaken energy through the central channel of the spine. Benefit: Integrated core, hip flexor, and hamstring strength; builds the control and extension needed for supta padangusthasana, leg-behind-head poses, and smooth vinyasa transitions.​​​​​​​​​​​​​​​​