The setup
On your back, knees stacked over hips, arms straight up toward the ceiling. Press your lower back gently into the floor and keep it there.
The movement
Slowly extend the opposite arm and leg toward the floor, return, then switch sides. Breathe out as you extend. The work is not the reaching. It is keeping everything else completely still.
Feel it here: deep core.
Not here: lower back. If it arches off the floor, shorten the range.
Check yourself
- Lower back lifting off the floor? Only extend as far as you can hold it down.
- Rushing? Slower is harder and better here.
- Holding your breath? Exhale on every extension.
Weight: bodyweight