1. Lie face down on the floor or a mat with your arms extended in front of you and legs straightened out behind you.
2. Keep your neck in a neutral position by looking towards the floor or slightly forward.
3. Raise your right arm and left leg off the ground simultaneously, reaching out as far as possible.
4. Hold the raised position briefly, ensuring that you feel a gentle contraction in your lower back, glutes, and hamstrings.
5. Lower your right arm and left leg back to the floor in a controlled manner.
6. Repeat the motion with your left arm and right leg.
7. Continue to alternate between sides for the desired number of repetitions and sets. Remember to keep your movements slow and controlled, and avoid any jerking motions.
8. Breathe out as you lift your limbs and inhale as you return them to the starting position.
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