① Start Position

• · Hands under shoulders, knees under hips
• · Spine neutral — not arched or rounded
• · Gaze down at floor, neck long
• · Brace core before any movement

② Brace Core

• · Exhale and zip up the core
• · Imagine balancing a cup of water on back
• · Pelvis stays perfectly level
• · No weight shift before moving

③ Extend (3–4 sec)

• · RIGHT arm + LEFT leg extend together
• · Reach long — arm and leg parallel to floor
• · Hips must stay square — no rotation
• · Squeeze glute on the extending leg