Setup
Start in a downward dog position with hands shoulder-width apart and hips pushed high toward the ceiling, forming an inverted V-shape with your body. Keep your legs as straight as comfortable and walk your feet closer to your hands to increase the angle at your hips.
How to do it
- Keep your hips high throughout the entire movement so your torso stays as vertical as possible.
- Lower your head toward the floor by bending your elbows, letting them flare out slightly to the sides.
- Descend until the top of your head nearly touches the ground between your hands.
- Press through your palms to drive back up to the starting position.
- Maintain a straight line from your hips through your back throughout the movement.
Watch out for
- ✗Letting the hips drop or sag forward, which shifts the work away from the shoulders to the chest.
- ✗Not lowering deep enough, stopping the descent before the head approaches the floor.
- ✗Keeping the feet too far from the hands, which reduces shoulder engagement and makes the exercise too easy.