Double-Leg Stretch

Lie supine and curl the head/shoulders up, knees drawn in, hands on the shins. Inhale and extend both arms overhead and both legs out to a low diagonal (only as low as the lower back stays anchored) — the body lengthens into a long, braced line. Exhale, circle the arms around and draw the knees back in. The trunk maintains its curl and stability throughout.

A progression of the single-leg stretch with a larger lever and greater anti-extension demand on the powerhouse (pilates-powerhouse). Keep the lumbar anchored by raising the leg angle and avoid letting the back arch as the limbs extend (spine-positioning). Support the head if the neck fatigues.

• Extend both arms + both legs, then circle back in.
• Larger lever = greater anti-extension core demand than single-leg.
• Keep the leg angle high enough to anchor the lumbar spine.

• pilates-single-leg-stretch — easier counterpart.
• pilates-the-hundred — same braced-curl position.
• pilates-powerhouse — anti-extension stability.
• spine-positioning — avoid lumbar arching.