1 - Begin by sitting on the floor with your legs extended in front of you and your hands placed flat on the ground behind your hips, fingers pointing toward your feet.
2 - Press through your palms and heels to lift your hips off the ground, forming a straight line from your head to your heels.
3 - Engage your glutes, core, and upper back to maintain a flat, tabletop-like body position at the top.
4 - Keep your neck neutral and your gaze directed upward or slightly forward, avoiding excessive neck extension.
5 - Hold the position for the desired duration, breathing steadily and maintaining full-body tension throughout.
6 - Lower your hips back to the floor in a controlled manner to complete one repetition or end the hold.
