Hollow Hold
The hollow position held still on the floor: lower back pressed down, arms past the head and legs long, both lifted off the mat.
How to do it
Setup
On the back, arms stretched past the head, legs long and together, lower back pressed into the mat.
Steps
- Lift the shoulders, arms and legs a hand's width off the floor.
- Keep the lower back glued down as the body curves like a shallow bowl.
- Hold and breathe; time it.
Common mistakes
Lower back lifting off the mat: raise the legs higher or bend the knees a little. Arms drifting down toward the hips: keep them past the head, by the ears. Chin jammed on the chest: the head follows the line of the arms.
Breathing
Steady throughout; never held.
