Arm Quadruped & Leg Extension

Starting Position

Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees directly under your hips. Keep your back neutral and your core engaged, ensuring your neck is in line with your spine.

Movement

1. Simultaneously extend your right arm forward and your left leg backward, aiming to create a straight line from your fingers to your toes.

2. Keep your hips level and avoid rotating your torso; imagine you have a glass of water resting on your lower back that you must not spill.

3. Hold this extended position for 1–2 seconds, focusing on squeezing your glutes and engaging your core.

4. Return your arm and knee to the starting tabletop position with control.

Repetition

After completing the desired reps on one side, repeat the movement using your left arm and right leg (alternating).

Tips for Success

• Perform the move slowly and deliberately to emphasize stability.

• Keep your gaze directed toward your yoga mat to maintain a neutral neck position.