What you are practising
Practise an arm reach while maintaining three-point support.
Muscles involved
Shoulder muscles and trunk stabilisers.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Hands-and-knees arm reach
Practise an arm reach while maintaining three-point support.
Begin on hands and knees, spreading pressure across the supporting hand and both knees.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Hands and knees · Mat; optional folded towel
Set up with support.
Begin on hands and knees, spreading pressure across the supporting hand and both knees.
- Slide one hand a short distance forward along the mat.
- If steady, briefly float that hand without rotating the trunk.
- Return it beneath the shoulder and alternate arms.
BreathExhale during the reach; inhale to return.
- Repetitions & pace
- 4–6 each arm. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Eyes towards the mat, neck aligned with the spine.
Choose the right version
- Make it easier
- Keep fingertips on the mat throughout.
- A possible next step
- Lift the hand slightly while preserving a quiet trunk.
- Watch for
- Twisting the chest or shifting all the weight sideways.
Suitability: Use seated arm arcs instead if wrist loading is uncomfortable. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.