Lie face down on the floor
Place forearms on the ground with elbows directly under shoulders
Extend legs straight back
Lift your body so only forearms and toes touch the floor
Keep your body in a straight line from head to heels
Engage your core, glutes, and legs
Keep your neck neutral and gaze down
Avoid letting hips sag or rise too high
Breathe steadily throughout the hold
Hold the position for your desired time
Lower your body down with control when finished