Read time : 1.5 minutes
Overview
- Type: Yoga-inspired body-weight exercise
- Primary Focus: Flexibility, core strength, and balance
- Calories Burned: ~0.23 per repetition
- Repetitions: 8
- Difficulty Level: Medium
- Body Position: Lying (or tabletop)
Body Parts Targeted
Shoulders, Lower Back, Hamstrings, Quads
Description
This exercise blends the stability of a yoga table pose with a dynamic reach that enhances both flexibility and core engagement. It requires simultaneous balance and strength, making it ideal for improving neuromuscular coordination.
Purpose: Lower body strength and balance.
Common Mistakes:
- Sagging hips
- Failing to engage the core
- Overarching the neck
Tips:
- Keep the core tight to avoid arching the back.
- Don’t let the hips sag.
- Move with control to prevent strain.
Instructions
- Start on all fours (hands under shoulders, knees under hips).
- Extend one arm forward and the opposite leg back.
- Bend the extended leg and reach for it with the opposite arm.
- Hold briefly, emphasizing the stretch.
- Return to the start and alternate sides.
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