Hollow Rock

Lie on your back with your lower back on the floor and your arms and legs reaching long. Lower your ribs and lift your shoulders and feet slightly to make a hollow position.

Rock smoothly toward your feet while keeping your body shape and arm and leg angles. Brace your core to keep your back from lifting.

Rock back toward your shoulders while keeping the same shape, then continue. Move your body as one unit rather than swinging your arms or legs.

Keep pulling your navel toward your spine to hold your back down. Bring your arms and legs closer if your back starts to lift.

Arching your back or using limb momentum reduces core engagement and strains your back. Prioritize the hollow shape over making the rocks large.

Do not hold your breath; breathe slowly while rocking. Keep your core engaged so your back stays down as you exhale.

Start with your arms beside you or your knees bent to learn the position. Once you can hold your back down, gradually reach your arms and legs longer.