4 Point Kneeling

- Position yourself on all fours with your hips over your knees and shoulders over your hands

- Your elbows should be straight but not locked

- Your back should be in a slight S shape with a small inwards curve in the lower back

- Your head should be horizontal

- Gently bring your belly button towards your spine

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Level 1: Arm Lift

- Bend the elbow to lift one hand off the floor taking more body weight through the remaining shoulder

- Avoid leaning to one side as the arm is lifted; maintain the small curve in the lower back and keep the hips level and facing the ground

- Repeat with the other arm

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