Lizard Extension to Twist

1. Starting Position:
- Begin in a high plank position, with your hands directly under your shoulders and your body in a straight line from head to heels.

2. Lizard Lunge:
- Step your right foot to the outside of your right hand. Ensure your right knee is over your right ankle. Keep your left leg extended back and your toes pointed.

3. Lower Your Body:
- Gently lower your hips toward the ground, feeling a stretch in your hip and groin area. Stay in this position for a moment to deepen the stretch.

4. Twisting Movement:
- Place your left hand on the ground for support. As you inhale, lift your right arm towards the sky, rotating your torso open to the right. Look up at your right hand if comfortable.

5. Hold the Twist:
- Hold this position for several breaths, allowing your chest to open up and your hips to sink lower. Keep your shoulders relaxed away from your ears.

6. Return to Lizard Lunge:
- Exhale and gently lower your right arm back down to the ground, returning to the lizard lunge position.

7. Repeat on the Other Side:
- Step your right foot back to the plank position. Now repeat the lizard lunge and twist on the left side by bringing your left foot to the outside of your left hand and lifting your left arm towards the sky.

8. Finish:
- After completing both sides, return to the plank position and take a moment to breathe before finishing the exercise.

Tips for Beginners:
- Keep your movements slow and controlled.
- If you find it challenging to keep your back leg straight, you can lower your knee to the floor for added support.
- Focus on your breathing and hold each position for as long as feels comfortable.