Lie on back, knees bent, feet flat on floor.

Place hands beside head, fingers pointing towards shoulders (optional support) OR keep arms by sides.

Press through feet and top of head to lift hips and back off the floor, creating an arch.

Weight is supported primarily by feet and head/neck.

Engage neck, back, and glute muscles.

Hold for desired duration. Slowly lower back down.

Caution: Advanced exercise requiring neck strength. Progress carefully.