Bird-Dog: Core Stability on All Fours
Reaching one arm forward and the opposite leg back while keeping the body still trains the deep muscles that steady the spine. It is quiet, slow work — and one of the most useful exercises for a healthy back.
This tip is scheduled for Wednesday 7 October 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Come to hands and knees: hands under the shoulders, knees under the hips.
- Gently brace the belly, as if about to be tickled.
- Reach the right arm forward and the left leg back, level with the body.
- Keep the hips square — imagine a cup of tea balanced on your lower back.
- Hold for 3 breaths, return, and switch sides.
- Do 6 to 8 on each side.
Go deeper
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
Sheetali: A Cooling Breath for Hot Afternoons
In Malaysian heat, Sheetali is the traditional way to cool the breath. You inhale through a rolled tongue, so the air passes over a moist surface,…
· 3 minutesChin Tucks: Undo Tech Neck in 60 Seconds
Looking down at a phone pushes the head forward of the shoulders, and the neck muscles work hard to hold it there. A chin tuck glides the head…
· 1 minute
Yoga Nidra: 10 Minutes That Equal 2 Hours of Sleep
Yoga Nidra is 'yogic sleep' — a guided body-scan practice that induces the same deep restorative brain state as sleep, in far less time. Ten…
· 10 minutes