Скачать или смотреть Bear Pose Opposite Arm and Leg Lift (most advanced)

Purpose:
To build core stability, hip control, shoulder control, and anti-rotation strength while maintaining a neutral spine under load.

Set-Up:
Start in Bear Pose:
Hands on the floor under shoulders
Supporting weight on the balls of your feet
Knees slightly bent and hovering just off the floor
Find a neutral spine by adjusting your pelvis so your lower back is flat and stable (not arched or rounded).
Push the ground away so your shoulder blades gently protract (wrap slightly around your ribcage).
Chin tucked, neck long, eyes looking down.

Movement:
Lift opposite arm and leg (e.g., right arm + left leg).
Hold for 5 seconds.
Keep:
Spine neutral
Pelvis level
Minimal rotation
Stable shoulders
Alternate diagonally.

Dosage:
6–10 total lifts, or until moderate fatigue or loss of form
Hold 5 seconds each
2–3 sets

Regression Option
If this series is too difficult:
Place your hands on a bench and feet on the floor.
Maintain the same form and neutral spine principles.