Lying Floor Single-Leg Negative Dragon Flag
The floor dragon flag lowered slowly with one knee tucked and the other leg long; a shorter lever than both legs straight.
How to do it
Setup
On your back, hands gripping a fixed support behind the head, weight on the shoulder blades.
Steps
- Tuck one knee to the chest and reach the other leg long.
- Lower the body slowly, hips straight, weight on the blades.
- Stop just above the floor; tuck and roll back up.
Common mistakes
Hips folding as the body lowers: keep the line from the shoulders to the knee. Weight rolling onto the neck: stay on the shoulder blades. Dropping through the last part: slowest near the floor.
Breathing
Steady exhale through the descent.
