Tabletop 1 Cueing:

1. Setup: Begin by lying on your back with knees bent and feet flat on the floor, hip-width apart. Arms are by your sides, palms facing down. Engage your core by drawing your belly button towards your spine. This is your starting position. Ensure your spine is neutral, avoiding any arching in the lower back.

2. Inhale: Inhale deeply, expanding your ribcage and feeling your breath fill your lungs. Maintain core engagement.

3. Exhale & Lift: As you exhale, begin to lift your head and shoulders off the mat, keeping your chin slightly tucked towards your chest to avoid straining your neck. Simultaneously, lift your legs towards the ceiling, maintaining a 90-degree angle at the knees. Imagine you're drawing your pubic bone towards your ribs to further engage your core. Your body should form a tabletop shape, supported by your shoulders and feet.

4. Hold & Maintain: Hold this tabletop position for a few seconds, focusing on maintaining the core engagement and the 90-degree angle at the knees. Avoid letting your lower back arch. Your shoulders should be lifted only slightly off the mat; avoid excessive lifting.

5. Inhale & Lower: Inhale and slowly lower your legs and head back to the mat, one vertebra at a time, maintaining control and core engagement throughout the movement. Avoid dropping your head and legs abruptly.

6. Repeat: Repeat the exercise for the desired number of repetitions.

Tabletop 2 Cueing:

Tabletop 2 builds upon Tabletop 1 by adding an element of arm movement. The core engagement and leg position remain the same.

1. Setup: Same as Tabletop 1.

2. Inhale & Lift: Same as Tabletop 1.

3. Exhale & Extend: As you exhale and maintain the tabletop position, extend one arm forward, keeping it straight and parallel to the floor. Maintain core stability and avoid twisting your torso.

4. Inhale & Return: Inhale and return the arm to your side.

5. Alternate Sides: Repeat the arm extension on the opposite side. Continue alternating arm extensions for the desired number of repetitions. Maintain the tabletop position throughout the arm movements.

6. Lower: After completing the desired repetitions, slowly lower your legs and head back to the mat, maintaining control and core engagement.

C-Curve Cueing:

The C-curve focuses on spinal articulation and core strength.

1. Setup: Lie on your back with knees bent and feet flat on the floor, hip-width apart. Arms are extended overhead, palms facing each other.

2. Inhale & Curl: Inhale and begin to curl your head and shoulders off the mat, one vertebra at a time. As you curl, imagine your spine forming a C-shape. Your chin should remain slightly tucked.

3. Exhale & Maintain: Exhale and hold the C-curve position for a few seconds. Focus on maintaining the C-shape of your spine and engaging your core. Avoid pulling your neck.

4. Inhale & Roll Down: Inhale and slowly roll your spine back down to the mat, one vertebra at a time, maintaining control and core engagement.

5. Repeat: Repeat the exercise for the desired number of repetitions. Ensure your movements are controlled and deliberate. Avoid any jerky movements. Focus on the feeling of your spine articulating one vertebra at a time.