Step 1

Begin on all fours on a yoga mat, toes tucked under, ensuring that your knees are below your hips and your hands below your shoulders. Your spine should be in a neutral position with your shoulder blades down and back. This is your starting position.

Step 2

Gently draw your ribs to your hips to engage your core and elevate both of your knees until they are hovering just off the mat. As you hold this position, you should feel tension in your core without your stomach softening.

Step 3

Hold this position for the specified amount of time, ensuring that you are in control of your breathing throughout.

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