ARM AND LEG RAISE:

1. Stand on all fours with the ball placed beneath. Position your hands directly under you shoulders.

2. Raise you left arm and right leg at the same time.

• Your arm and leg should form a straight line parallel to the floor
• Stretch your toes and fingers in opposite directions. 

(See Figure 4) 

3. Breathe evenly while holding the pose for 15-30 seconds.

4. Return to the beginning position and repeat on the other side.

5. Repeat this exercise 3-5 times on each side.