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Set the body into the hold position with a straight, braced line.
1. Kneel with ankles anchored (partner or sturdy bar).
2. Lower your torso forward as slowly as possible, resisting with the hamstrings.
3. Catch yourself with your hands and push back to the start.
Breathe steadily throughout the hold; do not hold your breath.
Letting the hips sag or pike, and holding the breath.
Break the hold early rather than letting form collapse.
Beginner: Use a resistance band for assistance, small range only.
Intermediate: Partial range, controlled lower.
Advanced: Full range with a controlled push back up.