How to do it:

  • Lie on your back on a yoga mat or soft surface.

  • Gently tuck your tailbone to find a neutral spine position.

  • Brace your core and lift your arms and legs so they’re stacked over your shoulders and hips.

  • Slowly extend the opposite arm and leg while keeping your lower back stable against the floor.

  • Alternate sides, moving with control and steady breathing.

Why it’s effective:

By maintaining a neutral spine throughout, you challenge the deep core muscles, especially the transversus abdominis to build strength and stability that supports everyday movement.

Common benefits:

Reduces strain and supports recovery from low back pain, improves hip and spine coordination, supports sacroiliac and thoracolumbar stability and enhances pelvic floor health.