HOW TO…
- Get on your hands and knees on the ground. Hands and knees should be shoulder-width apart.
- Lift your knees off the ground and push your feet back, bringing your body to full extension.
- Ensure that your feet are shoulder-width apart.
- Ensure that your hands are directly below your shoulders.
- Tighten your core. (Think about exhaling all the air out from your lungs as you pull your belly button in.)
- Keep your palms directly below your shoulders and pressing against the ground.
- Lengthen your body. Imagine that you’re extending from the crown of your head and out through your heels simultaneously.
- Your body should form a STRAIGHT LINE from your feet to the top of your head. (Do not allow your hips and butt to sag too low or poke too high.)
Progression: Once in this position, hold it as long as you can without suffering proper form. Build it up slowly, holding it first for 5 secs, rest, then 10 secs, rest, then 15 secs, and so on.
Goal: Work your way up to holding this position for 30 seconds minimum.
Challenge: Hold the pose for 30 seconds, rest 10 seconds. (Repeat 3x)