PA-0118
At a glance
A hands-and-knees balance extending opposite arm and leg, similar in principle to Dead Bug but performed against gravity rather than reclined. It asks the core to resist rotation actively, which is a different, often more functional demand than simple flexion or extension.
“Reach long in both directions before you worry about height.”
Essence
The hips want to rotate open as the leg extends back, and resisting that rotation is the actual core work this exercise is built on. Letting the hip rotate open to gain more visual height in the leg trades away the stability the pose is meant to train.
Intention
To extend opposite arm and leg from hands and knees while the core actively resists rotation through the torso and hips.
What this pose develops
Physical
- •Core stability against rotational forces
- •Balance and coordination between opposite limbs
- •Glute and shoulder stabilizer engagement
Mental
- •Body awareness of subtle rotation that's easy to miss without a mirror or cue
- •Patience with a controlled, precise movement over a fast or large one
Teaching concepts
- •Cueing rotational resistance explicitly, since it's the core skill this exercise trains
- •Reading hip rotation as the primary thing to correct, more than height of the extended leg
How to practise
- 1Come to hands and knees, wrists under shoulders, knees under hips.
- 2Engage the core gently, finding a neutral spine.
- 3Extend one arm forward and the opposite leg back simultaneously, reaching long in both directions.
- 4Keep the hips and shoulders square to the floor, resisting any rotation as the limbs extend.
- 5Hold briefly, then return to hands and knees with control before switching sides.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Hips stay square to the floor, not rotating open as the leg extends back.
- •Shoulders stay square as well, not dipping or rotating as the arm reaches forward.
- •Spine stays neutral, neither arching nor rounding.
- •Extended leg reaches to hip height or below, not lifted higher at the cost of hip rotation.
Breath
A steady breath supports the controlled, precise nature of this movement. Holding the breath tends to correlate with straining for height rather than maintaining the actual alignment this exercise depends on.
Teacher’s eye
The hips deserve specific attention as the leg extends back. Rotation there, the top hip lifting open, is the most common compromise, and it's usually happening in pursuit of a higher-looking leg lift.
Student practice
Reflect after practising:
- •How high your leg lifts matters far less than keeping your hips square. A lower leg with square hips is the more valuable version.
- •This is a precision exercise. Moving slowly and checking your alignment matters more than speed or range.
Common movement strategies
Rather than mistakes, you may notice:
- •Practice the arm reach and leg reach separately at first, checking hip and shoulder square-ness with each, before combining them into the full movement.
Modifications
- •Arm only, or leg only, rather than both simultaneously.
- •A smaller range of motion for the extended leg, prioritizing square hips.
Completion check
- ✓Return to hands and knees, then sit back toward the heels to rest before moving on.
Related poses
Prerequisites
Prepares for
Complements
Counterposes
Alternatives
Progressions
Regressions
Related movement concepts
Search tags
More core & stability poses
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