Start on hands and knees with wrists under shoulders and knees under hips. Brace gently, slide one leg back and reach the opposite arm forward without rotating the pelvis. Keep the back of the neck long and imagine balancing a glass across the sacrum. Hold for 2–3 breaths, then switch; repeat 5–8 times per side. Shorten the reach or keep the toes down if the lower back arches. Wrist discomfort can be reduced by placing hands on yoga blocks or making fists.
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