How to do it
Squeeze your glutes to maintain the height of your lifted legs.
- 1
Lie on your stomach with your arms by your sides, palms facing up.
- 2
Exhale and lift your head, chest, arms, and legs off the floor by engaging your back muscles.
- 3
Keep your arms parallel to the floor and gaze down to keep the neck in line with the spine.
- 4
Hold the pose for several breaths, focusing on lifting higher with each exhale.
- 5
Release the pose by slowly lowering your body back to the floor on an inhale.
Expert tip
Keep your gaze down and neck neutral to avoid straining your neck, and breathe deeply to help increase the stretch and relaxation.
Common mistakes
- ✕Bending the knees while lifting the legs
- ✕Jerking upward instead of lifting smoothly
- ✕Arms dropping below parallel to the floor