1 - Lie flat on your back on a mat with your legs straight and arms extended overhead.
2 - Press your lower back firmly into the floor by engaging your core and tilting your pelvis posteriorly.
3 - Lift your legs off the ground to approximately 6–12 inches, keeping them straight and together.
4 - Simultaneously lift your shoulders and arms off the ground, reaching your arms straight overhead with your head in a neutral position between your arms.
5 - Your body should form a slight 'banana' or hollow shape with only your lower back making contact with the floor.
6 - Squeeze your core, glutes, and quads tightly while maintaining the position and breathing steadily.
7 - Hold the position for the desired duration, keeping tension throughout your entire body.
