Hollow Body Hold

Technique

Lie on your back and press your lower back into the floor. Raise your legs to about 45° and lift your head and shoulders off the floor with arms extended. Hold this banana shape while breathing steadily. Squeeze everything tight to avoid breaking position.

Steps

1. Lie on your back with your legs straight and arms extended
2. Press your lower back firmly into the floor
3. Lift your head and shoulders while keeping your neck neutral
4. Raise your straight legs to about 45 degrees
5. Hold the banana-shaped position while breathing steadily
6. Squeeze your abs, glutes, and thighs to maintain position

Common mistakes

• Allowing the lower back to arch away from the floor
• Lifting the legs too low to maintain pelvic control
• Tucking the chin excessively toward the chest
• Holding the breath during the hold

Variations

• Tuck hollow body hold
• Single-leg hollow body hold
• Arms-at-sides hollow body hold
• Weighted hollow body hold

FAQ