Start on all fours with hands stacked under shoulders and knees under hips

Rotate elbow pits forward to help set shoulders

Tuck toes under

Actively press into the floor and lift hips to the ceiling (achieving an “A” position)

If mobility allows, drop heels towards the floor

Think about extending as “tall” as possible, decreasing space between shoulders and ears

Move by stepping opposite hand and foot as if you’re initiating a regular Bear. However, instead of the stepping foot moving straight forward, shift your foot to a 90 degree angle facing outward (i.e. if stepping with your right foot, point toes toward the wall to your right)

Drop your hip (side of the non-stepping, extended leg) towards the floor, keeping your leg straight.

Make sure your chest is facing the wall where your toes are pointing

Actively push through the floor with the planted arm, thinking about engaging upper back and creating distance between shoulder and ear.

The arm that is on the same side as the bent/stepping leg can wrap around your midline (give yourself a “hug”!).

To get into the next step of a twisting bear, push both the planted hand and bent leg (foot) into the ground, lifting hips back into the sky.