Begin on your back with your knees bent and your feet hip-width distance apart on your mat.
Extend one leg long and draw the opposite foot closer to the centre. Place your arms straight down by your side, framing your body. Then, extend and reach one arm overhead (opposite of your extended leg).
Press your foot into the mat and begin squeezing your glute to lift your tailbone, then your hips, and last, your back, off your mat — shifting the weight to the shoulders.
At the same time, lift your extended arm and leg, and draw both into the centre using your core. Lift slowly for 2 counts.
Lower one vertebrae down at a time with control — slowing releasing the squeeze of the glute. At the same time, lower your extended arm and leg to the starting position. Lower down slowly for 2 counts.
Repeat 8 times on each side.
Focus on and keeping the hips stabilized and in line with each other — make sure the weight is only shifted to the shoulders on the lift; no weight should be on your neck.
The lower is just as important as the lift — control the lower using the same muscles to lift.
To modify, keep both feet on the mat and both arms framing the body. Perform 16 reps if modifying.