Lie face down on the floor or a mat
Place your forearms on the ground with elbows under your shoulders
Extend your legs straight back
Lift your body so only your forearms and toes touch the floor
Keep your body in a straight line from head to heels
Tighten your core, glutes, and legs
Keep your neck neutral and look at the floor
Hold the position for your desired time
Breathe steadily throughout the hold
Lower your body to the floor when finished