Start on all fours. The hips are directly above the knees. The thighs, knees, calves, ankles and feet are hip distance apart from one another.
The hands and arms are shoulder distance apart. Stack the shoulders over the elbows and wrists. Spread the finger wide and root down through the index, thumb and pinky fingers.
Bring the gaze a few inches in front of the hands so that the neck is long and in line with the spine. Lengthen the spine. The sit bones reach back as the crown of the head reaches forward.
Bring a slight engagement to the belly by drawing the naval in and up towards the spine.
Shoulders draw away from the ears and the shoulder blades down the back.
Find your balance and on an inhale extend the right leg up and straight back. Activate the leg and keep lifting it from the inner thigh. Flex the toes towards the face and draw the outer left hip down towards the earth so that the hips are squared.
Then extend the right arm forward in a handshake fashion with the palm of the hand facing the midline of the body and the thumb facing up towards the sky. The arm is engaged as you reach forward through the fingertips Make sure that the shoulder is not scrunching up towards the ear.
To release, gently place the extended arm and leg back down to the earth. Flush it out with a few cat/cows and then repeat on the opposite side.
- Lengthens and realigns the spine
- Strengthens the core muscles
- Wrist or knee injury