Start in four-point kneeling. Place your knees under the hips and hands under the shoulders.
Gently contract the deep hip muscles in the front of your spine by lengthening the spine. Gently contract the lower abdominals just above the pubic bone. Breathe in and maintain the spine lengthening.
Breathe out and lift your leg to spine level, lengthening your leg through your hip joint. Breathe in and maintain the spine lengthening. Breathe out and lift your opposite arm to spine level. Keep the shoulder down away from the neck.
