This is Teaser 2, which follows Teaser 1 that we learned in the beginner mat series. So start by lying on your back here, Madeline, and bring your knees in towards your chest. Reach your arms up towards the ceiling and extend your legs out 45 degrees in Pilates stance. Just like Teaser 1.
Now reach your arms back towards your ears to frame them, inhale to prepare, then exhale, roll up to a seated Teaser position. From here, inhale, lower the heels two inches, then exhale, lift them back up. Two more times. Inhale, lower, exhale, lift. Last time. Inhale, lower, exhale, lift, and hold it. Inhale, exhale, articulate your spine back to the mat, and reach your arms right back overhead. Inhale and exhale. Curl the chin towards the chest to roll up.
So it's essentially Teaser 1. We just add the lowering and lifting of the heels. Lower a couple inches and lift. And, too, while trying to keep the stability through your upper body. Hold it here. Breathe in, breathe out, articulate your spine back to the mat. Then from here, bend your knees back towards your chest.
Again, if you have a hard time with this exercise, if you can't perform Teaser 1 quite ideally, just stay with Teaser 1 for a little while. And as you find that flexibility through your legs and your core strength, you'll be able to progress to a straight leg variation as you lower and lift the heels.