A reverse tabletop hold supported by the palms and feet, with bent knees and elevated hips. Hip extensors maintain the raised pelvis while the arms and shoulder girdle support bodyweight behind the torso.
Sit with bent knees and both feet on the floor.
Place both palms behind your torso with the fingers pointing toward your feet.
Press through your palms and feet and raise the pelvis into a reverse tabletop position, keeping the elbows extended.
Hold without repeated hip raises, then lower the pelvis once under control.
Share support between both palms and both feet.
Keep the neck comfortable rather than dropping the head backward.
Maintain the hip lift without forcing the shoulders farther behind the torso.
Letting the pelvis sag or lifting it through an excessive lower-back arch.
Collapsing into the shoulders or bending the elbows during the hold.
Turning the held pose into repeated hip thrusts.
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