How to do it
Press your forearms actively into the floor to lift the chest.
- 1
Lie face down on the floor with your legs extended behind you.
- 2
Place your elbows under your shoulders and your forearms on the floor, palms facing down.
- 3
Gently lift your head, chest, and upper abdomen off the floor by engaging your lower back.
- 4
Keep your gaze forward and down to maintain a neutral neck position.
- 5
Hold the pose for the desired duration, then slowly lower back down.
Expert tip
Engage your lower back and glutes slightly to support your spine, but avoid over-tightening or straining these muscles.
Common mistakes
- ✕Lifting the hips off the floor
- ✕Placing the elbows wider than the shoulders
- ✕Craning the neck backward