A full-body move that requires balance and stability, the Bird Dog pose is easily scalable to your ability level. Start with this version if you’re a beginner.

Directions:

1. Get on all fours, ensuring your hands are directly underneath your shoulders and your knees are underneath your hips.

2. Keeping your neck neutral, simultaneously extend your left arm and right leg, keeping your hips square to the ground. Pause here for 2 seconds.

3. Return to the start position. Repeat with your right arm and left leg.