1 - Start in a pike position with your hands slightly wider than shoulder-width, feet hip-width apart, hips lifted high, and your head between your arms.
2 - Bend your elbows and lower your head and chest toward the floor while moving your body forward in a smooth, scooping motion.
3 - Continue gliding forward so your chest passes close to the floor, keeping your elbows controlled and close to your pressing path.
4 - Press through your hands and extend your arms as your chest lifts, finishing in an upward-dog-style position with hips lowered and shoulders pulled back.
5 - Reverse the movement by bending your elbows, lowering your chest, and pushing your hips back up toward the starting pike position.
6 - Repeat for the desired number of repetitions while maintaining steady control and full-body tension.
