Hollow-body hold (legs extended)

• Duration: 5 min
• Level: Beginner
• Goal track: Energy boost

Lie on your back with your arms reaching overhead and your legs extended straight along the floor. This is your starting position. Breathe out as you gently press your lower back into the mat and lift your head, shoulders, arms and legs a small distance off the floor, keeping your chin tucked slightly and your lower back from arching. Hold the position for 8 to 10 seconds, breathing steadily, bending your knees any time your lower back starts to lift off the mat. Lower back down with control and repeat 2 to 3 times.