Begin in a tabletop position on all fours with your hands under your shoulders and knees under your hips.
Bring your right knee forward and place it behind your right wrist, angling your right shin diagonally under your body.
Extend your left leg straight behind you, keeping the top of your left foot flat on the floor.
Lower your hips toward the floor, keeping them as square as possible.
Fold forward over your front leg, lowering your forearms or forehead to the floor for a deeper stretch.
Hold for 30-60 seconds, breathing deeply, then switch sides.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 2 sets of 20-second holds per side | Form mastery, neural adaptation |
| Intermediate | 2 sets of 30-45 second holds per side | Hypertrophy, moderate loading |
| Advanced | 3 sets of 45-60 second holds per side | Strength, high intensity/volume |