Support
One forearm, including elbow, and outer edge of the bottom foot.
Enter
- From Forearm Plank, place elbows beneath shoulders and palms flat.
- Turn your left forearm inward without moving your elbow.
- Roll onto your left foot's outer edge; stack your right foot.
- Lift your pelvis, aligning head, torso, and heels.
- Extend your right arm toward the ceiling, above your left arm.
Hold
- Press your forearm down and keep your bottom shoulder stable.
- Stack shoulders and hips; keep your pelvis along the body line.
- Draw legs together and bring the tops of feet toward shins.
- Try drawing forearm and bottom foot together without sliding them.
Exit
- Lower your upper arm and return to Forearm Plank.
- Lower your knees; repeat on the other side.
- Breathing
- Breathe smoothly without holding your breath.
- Gaze
- Toward your upper hand; alternatively, ahead.
- Duration
- 10–30 seconds per side.
