Equipment Needed:

Open floor or yoga mat


  1. Start on all 4s
  2. Begin the movement by tucking your chin to your chest
  3. As your chin tucks press through your shoulders and tuck your pelvis forward, allowing your upper back to round 
  4. Hold at the top for a 2+ count
  5. Reverse the movement by extending your spine, sticking your butt out and looking as high up as you can
  6. Hold at the bottom for a 2+ count
  7. Doing both motions counts as 1 rep

Common Errors

Your eyes lead the way. If you aren’t looking up then your neck won’t fully extend. Likewise if you don’t look down fully then it won’t fully flex

Progressions / Regressions:

If this is too challenging:

  • Try smaller ranges of motion

If you want more of a challenge:

  • Try doing this from a suspended position (all 4s but with your knees hovering 1-2” off the ground