Step by step
- Start on all fours with your hands under your shoulders and knees under your hips.
- Gently brace your torso, keep your back neutral and look down at the mat.
- Reach one arm forward and the opposite leg backward, no higher than your torso.
- Pause briefly, return with control and switch sides without twisting your pelvis.
Common mistakes
- Lifting your arm or leg so high that your lower back arches.
- Rotating your pelvis or shifting your torso from side to side.
Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.
