Hollow Hold

The lesson

1. 01

   Press the low back down first

   On your back, knees up over your hips. Flatten the low back into the floor and keep it there — everything else is built on this.

2. 02

   Tuck the chin

   Draw the chin toward your chest as though you were holding a ball there, lengthening the back of the neck.

3. 03

   Lift the head and shoulders clear

   Peel the head and the tops of the shoulders off the floor. Not a sit-up — the low back stays pressed down and nothing curls further.

4. 04

   Frame the head with the arms

   Hands either side of your head, elbows wide, or arms reaching alongside you. Do not pull on your head.

5. 05

   Breathe without dropping

   Short quiet breaths through the nose. If you have to gasp or the position collapses on an inhale, come down.

6. 06

   The easier version

   Head down on the floor, chin still tucked, shoulders only just lifted. Or bring the knees closer in over the chest, which shortens the lever.

7. 07

   The test

   The front of the neck and the whole front of the trunk should be working together. If the low back lifts off the floor, or the neck hurts rather than works, come down and start again.