Muscles: shoulder stabilizers, latissimus dorsi (bottom shoulder), hip adductors, quadriceps, gluteus maximus, obliques, quadratus lumborum
Start: Sit on one hip, facing the side with pelvis and spine neutral. Flex the knees with the top leg laterally rotated and bottom hand on mat, in-line with feet. Rest the top arm on the knee with shoulders, hips and gaze facing forward.
Inhale: Stabilize the shoulders then lift pelvis to ceiling, laterally flexing torso, extending knees and adducting legs, reaching the free arm overhead.
Exhale: Descend gently to the mat returning to start position.
Repeat 3 – 5 times.