1 - Stand facing a wall with your hands placed about 6–12 inches away from the base of the wall, shoulder-width apart, fingers spread wide for maximum grip and balance.
2 - Kick up one leg at a time or use a controlled kick-up to bring both legs up against the wall, keeping your arms fully extended and locked out.
3 - Press firmly through your palms and fingertips to maintain balance and prevent your wrists from collapsing. Keep your shoulders actively engaged and pushed up toward your ears (scapular protraction).
4 - Align your body in a straight vertical line from hands to feet — squeeze your glutes, engage your core, point your toes, and keep your legs together.
5 - Hold the position for the desired duration, focusing on controlled breathing and maintaining full-body tension throughout.
6 - To dismount, slowly lower one leg at a time back to the ground in a controlled manner, or step down safely to avoid injury.
