sit on right hip with bent knees and support weight on right hand

1 | press into feet, straighten legs and lift hip away from floor, reaching left arm straight up (inhale) 2 | pike hips up and reach left arm underneath right arm (exhale) 3 | repeat steps 1-2 three more times 4 | reverse starting position, sitting on left hip 5 | press into feet, straighten legs and lift hip away from floor, reaching right arm straight up (inhale) 6 | pike hips up and reach right arm underneath left arm (exhale) 7 | repeat steps 5-6 three more times

experience level | intermediate asymmetrical | yes

transversus abdominis | left external oblique | right internal oblique | set of right erector spinae | left multifidus | vastus lateralis | vastus intermedius | vastus medialis | anterior part of right deltoid | right trapezius | ... (total: 18)

(assuming focus on the right side of the body)

erector spinae muscle group | semispinalis | multifidus | interspinalis muscle | quadratus lumborum | gluteus maximus | gluteus minimus | gluteus medius | set of hamstring muscles | gastrocnemius | ... (total: 28)

(assuming focus on the right side of the body)

pelvic diaphragm

(assuming focus on the right side of the body)

vertebral column (rotation) | right hip joint (flexion, adduction) | left hip joint (flexion, adduction) | right glenohumeral joint (flexion, lateral rotation) | left glenohumeral joint (flexion, HorizontalAdduction) | right pectoral girdle (lateral rotation) | left pectoral girdle (protraction) | right elbow (extension) | left elbow (extension) | right wrist (hyperextension) | ... (total: 15)

(assuming focus on the right side of the body)

improves strength | improves mobility | improves balance

back | hip joint | leg | shoulder

shoulder | arm | abdomen | set of buttocks | hip joint | leg

recent surgery, injury, or inflammation | pregnancy

foot | ankle | knee joint | leg | abdomen | lumbar vertebral column | wrist | arm | neck | shoulder | back

pass through side plank position