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Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Kneel on a padded surface, place the forearms on the floor, and clasp the hands around the back of the head without squeezing it.
- 02Set the crown of the head lightly on the floor, press firmly through the forearms, and lift the knees.
- 03Walk the feet inward until the hips stack above the shoulders, then draw one knee and the other toward the chest.
- 04Extend the legs overhead only if you can maintain strong forearm pressure and minimal load through the neck.
- 05Lower one leg at a time or return to a tuck, and exit immediately if you feel neck pressure, dizziness, or loss of control.
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Variations
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Alternatives
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