Knee Bear Hold Tap
Challenge your stability with the Knee Bear Hold Tap. This core-intensive move builds total-body tension and coordination by requiring a rock-solid tabletop pose as you alternate hand-to-knee taps.
Instructions
Setup
Start in a quadruped position on your yoga mat, with your hands directly under your shoulders and your knees under your hips.
Engage your core muscles firmly.
Tuck your toes and lift your knees approximately 1 to 2 inches off the mat, ensuring your back remains flat like a tabletop.
Execution
While maintaining the static bear plank position, lift one hand off the ground toward your opposite shoulder or leg.
Firmly tap your opposite knee (or simply reach towards it).
Return your hand to the starting position on the floor under your shoulder.
Repeat the movement on the opposite side, alternating hands while keeping your hips steady and minimizing rocking of the torso.