Start on the floor face down
Place your forearms on the ground with elbows directly under your shoulders
Extend your legs straight behind you
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
Avoid letting your hips sag or rise too high
Breathe steadily throughout the hold
Hold the position for your desired time
Lower your body to the floor when finished