Start Position:
Begin on your hands and knees in a tabletop position. Place your hands directly under your shoulders and your knees under your hips. Keep your spine neutral and your core gently engaged.

Action:

1. Transition to Half-Kneeling: Place hands behind your head as you shift your torso to an upright position as you bring your left knee forward into a half-kneeling stance. Exhale as you come into half-kneeling.
2. Maintain Stability: Keep your hands behind your head and your lumbar spine stable throughout the movement.
3. Return to Start: Inhale as you lower back to the tabletop position.
4. Repeat: Perform the same movement with your right knee, alternating sides.

Purpose:

• Builds core stability and postural control.
• Encourages balance and coordination during transitions.
• Strengthens hip and shoulder mechanics.

Note of Precaution:

• Prioritize slow, controlled movements to maintain proper form.
• Avoid letting your lower back arch or collapse.
• Stop if you feel pain or discomfort and consult a physical therapist if needed.