1. Begin in a downward-facing dog position: To do this, start on all fours, then lift your hips up and back, straightening your legs and arms, forming an inverted V-shape with your body. Your hands should be shoulder-width apart, fingers spread wide, and your feet hip-width apart. Press your heels towards the floor, though they don't need to touch the ground.
2. Firmly press your hands into the ground and inwardly rotate your forearms to stabilize the shoulder girdle.
3. Engage your core muscles to prepare for the movement.
4. Inhale and lift your right leg up to the sky, coming into a three-legged dog position.
5. As you exhale, slowly bring your right knee towards your nose, rounding your spine and tucking your chin towards your chest, while shifting your weight forward into a plank-like position.
6. Hold the knee-to-nose position briefly, making sure to engage your core muscles fully. This adds an isometric component to the exercise.
7. Inhale and extend the right leg back up to the three-legged dog position.
8. Repeat the movement for the desired number of repetitions before switching to the left leg.
9. Ensure to control your movements to maximize core engagement and to maintain balance throughout the exercise.
Remember to keep your breathing steady and consistent, inhaling as you extend and exhaling as you contract. Always consult a fitness professional if you are new to this exercise or if you have any underlying health conditions.
---
