Bird Dog Version 4-Pose

Start on your hands and knees in a tabletop position with your wrists directly under your shoulders and knees under your hips.

Engage your core and keep your spine in a neutral, flat position throughout the movement.

Exhale as you slowly slide and lift one leg straight back behind you without letting your hips twist.

Hold the extension briefly at the top while keeping your leg parallel to the floor.

Inhale as you gently lower your leg back down to the starting position on the mat.

Alternate sides with each repetition while maintaining a steady and controlled pace.