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Alternate Arm and Leg Lifts

 It helps develop the strength and stability in the torso that you will need to maintain your balance while opposite limbs are in motion. It also strengthens the upper back, shoulders, abdomen, spinal extensors, and hamstrings.

From your hands and knees, with your shoulders directly over your wrists and your hips over your knees, inhale and lift your left arm to shoulder level, reaching out through your fingertips, and lift your right leg parallel to the floor, reaching back through your toes. As you reach through your limbs, lengthen your spine, extending forward with the crown of the head and back through the tailbone. Keep your pelvis in neutral and your belly firm. Stay in the pose for 30 seconds, come back to all fours, and then repeat on the other side. Do the pose a total of 5 times, and then sit on the floor with your legs extended in front of you in Dandasana (Staff Pose).