Lying on the back with the lower back on the floor, both arms reach up toward the ceiling and both knees stack over the hips. One arm lowers overhead while the opposite leg extends along the floor, then returns. The work is in the belly, holding the ribs and pelvis still while the limbs move, and the pose stops working the moment the low back peels up. Slower is harder here, and most people find one diagonal much steadier than the other. Like many modern yoga poses, this exercise comes from physical therapy and strength training rather than from a yoga lineage. It is the counterpart to balancing table: the same diagonal, the same work of keeping the middle quiet while the ends move, one face up and one face down.
Background
Variations
Move only the arms, keeping both knees stacked over the hips.
Move only the legs, keeping both arms reaching up.
Hold the extended arm and leg out for a few breaths instead of returning right away.
Pose Type
Back
Pose Shape
Balance
Core