Preparation
Get ready in the quadruped position on hands and knees. Switch to standing on the toes and lift the knees up from the floor. Extend the legs and bend the hips. Push the buttocks upward, away from the hands and the feet. You can start from a plank position too or directly from the standing position if you prefer
Static Position
Continue to push the body up through the hands, arms, and shoulders. Let the trunk sink toward the floor to bring the arms, neck, trunk into one straight line. Keep the neck neutral, looking straight ahead to the feet. Let the heels sink toward the floor too, keeping the legs as straight as possible. Imagine making your upper body and legs as long as possible, pulling the hips upward while chest and heels sink toward the floor
êÚ¶*'
Hold the position for the planned duration
Purpose
Flexibility of the ankles, knees, and chest. Shoulder strength