Exercise: Scissor Kicks
Set Up: Lying supine on the mat, press your back into the mat, legs in table top with hands behind the head.
Execution: Inhale to prep, exhale to curl head to your chest, neck and shoulders off the mat driving your naval closer to spine. Inhale to extend your right leg out 45 degrees and left leg straight up to the ceiling. Switch legs, with continuous emphasis on length and control from the psoas. Inhale for two kicks and exhale for two kicks.
Focus: Focus on stabilizing your pelvis and lumbar spine with your core while lengthening through energized legs. Your neck and shoulders should not be holding any tension.
Importance: Stability and strength! While this is primarily a core exercise, the psoas gets the opportunity to strengthen and lengthen with each kick as well.
Modifications: For extra assistance, bend the knees slightly to lessen the load for the core. You could also keep head on mat and place hands under pelvis for greater lower back support.