Wall-based drill combining deep hamstring work with targeted core strengthening. Start supine with both feet at the wall, take one leg to vertical (or slightly beyond) while keeping sacrum heavy and pelvis level. Alternate between catching the shin/foot and releasing, using the wall to root the extended leg and clarify the line from pelvis through foot. Sequence evolves into dynamic all-limbs core work: curling up to meet the lifted leg, thigh-to-chest pulls, “toy soldier” arm-and-leg actions, rapid leg switches, diagonal reaches (right-middle-left), timed arm-leg pulses with vertical legs, finishing with flutter kicks. Stabilize pelvis and lower back on the floor while keeping every limb actively engaged. Use the wall as support, then remove it to increase demand. **Benefit:** Builds the hamstring flexibility, core strength, and hip integration needed for Supta Padangusthasana, leg-behind-head poses, and deep forward bends; develops the all-limbs coordination essential for sound foundations and smooth transitions.​​​​​​​​​​​​​​​​