Begin in a quadruped position on the mat. Align your wrists directly under your shoulders and your knees under your hips. Maintain a neutral spine by bracing your core muscles, ensuring the natural curves of your back are preserved. Stabilize your scapulae by gently drawing your shoulder blades into the back while keeping your head aligned with your spine.
Inhale — Brace your core, focusing on lengthening the spine and maintaining spine alignment. Ensure the scapulae are gliding into a neutral position on the back.
Exhale — Simultaneously extend your right arm forward and left leg backward, brushing them along the floor before lifting them until they are parallel to the ground. Create a straight line from fingertips to toes. Keep your pelvis and shoulders square to the floor, maintaining neutral alignment and avoiding any rotation. Focus on cross-body stabilization, engaging the core to maintain balance.
Inhale — Hold the extended position for 4–8 counts, emphasizing core engagement and axial elongation.
Exhale — Slowly return the arm and leg to the starting position with control.
Repeat the movement on the opposite side. Perform 4–10 repetitions on each side, alternating sides with each repetition.