Sit on floor, knees bent, feet flat on floor hip-width apart.

Place hands on floor behind hips, fingers pointing towards feet.

Engage core, glutes, hamstrings.

Press through feet and hands to lift hips towards ceiling.

Aim for torso and thighs to be parallel to floor, forming a tabletop shape.

Keep neck neutral or gaze towards ceiling.

Hold the position for desired duration.

Slowly lower hips back down.