Core Endurance Holds

Start on your hands and knees in a tabletop position with your wrists under your shoulders and your knees under your hips. Spread your fingers and press evenly into the mat. Set your spine in a long, neutral line and draw your belly gently in.

1. Inhale — lengthen through the crown of your head to set your starting position.
2. Exhale — reach your right arm straight forward and your left leg straight back until both are level with your torso.
3. Reach actively through the fingertips and the back heel, keeping your hips and shoulders square to the floor.
4. Inhale — return the hand and knee to the mat with control.
5. Repeat with the opposite arm and leg, alternating with each rep.

• Keep your hips level — imagine balancing a cup of water on your lower back throughout.
• Extend only as far as you can without arching your lower back or twisting your torso.
• Move slowly and reach long rather than lifting the limbs high.
• Keep the back of your neck long by gazing down at the mat.

Lie on your back with your arms reaching straight up toward the ceiling over your shoulders. Bend your hips and knees to about 90 degrees so your shins are parallel to the floor. Gently flatten your lower back toward the mat and draw your belly in.

1. Inhale — set your position, keeping your lower back lightly pressed into the mat.
2. Exhale — slowly lower your right arm overhead and extend your left leg straight out, stopping just before they reach the floor.
3. Keep your lower back in contact with the mat as the limbs travel.
4. Inhale — return the arm and leg to the starting position with control.
5. Repeat with the opposite arm and leg, alternating with each rep.

• Keep your lower back gently pressed to the mat the whole time; if it lifts, shorten the reach.
• Move the arm and leg slowly and evenly, matching them to your breath.
• Keep your ribs settled down and your neck and shoulders relaxed.
• Extend the opposite arm and leg together — same-side pairs make it harder to hold the position.

Lie on your side with your legs extended and stacked, one foot resting on top of the other. Set your bottom forearm on the mat with the elbow directly under your shoulder and the forearm pointing forward. Rest your top hand on your hip and lengthen through the crown of your head.

1. Press your bottom forearm and the side of your bottom foot into the floor and lift your hips until your body forms one straight line.
2. Stack your shoulders, hips, and ankles, and reach the crown of your head away from your feet.
3. Hold the position, breathing steadily and keeping your hips lifted and level.

• Press your bottom shoulder away from your ear so it stays broad and supported.
• Stack your hips vertically; don't let the bottom hip drift toward the floor or roll forward.
• Keep your head in line with your spine rather than dropping it toward your shoulder.
• To reduce the load, bend your bottom knee and rest that shin on the mat, holding the line from head to that knee.

Start face-down and set your forearms on the mat with your elbows directly under your shoulders and your forearms pointing forward. Tuck your toes under and lift your hips until your body forms one long line from the crown of your head to your heels. Draw your belly gently in and set your gaze at the floor just ahead of your hands.

1. Press your forearms and toes into the floor and lift your knees, holding your body in one straight line.
2. Draw your navel toward your spine and squeeze your glutes so your hips neither sag toward the floor nor pike up toward the ceiling.
3. Hold the position, breathing steadily into your ribs and keeping your midsection from dropping.

• Keep your neck long by gazing just ahead of your hands rather than dropping your head or lifting your chin.
• Press the floor away through your forearms so your shoulders stay broad, not collapsed between the blades.
• Hold one straight line from head to heels; if your hips start to sag or lift, reset the position.
• Breathe evenly throughout rather than holding your breath to brace.
• To reduce the load, lower your knees to the mat and hold the same straight line from head to knees.

Lie face-down on the mat with your legs extended and your arms reaching straight forward past your head. Rest your forehead lightly toward the mat and lengthen your whole body. Draw your belly gently in.

1. Exhale — lift your arms, chest, and legs away from the floor at the same time, reaching long in both directions.
2. Keep your gaze toward the mat so the back of your neck stays long, and gently squeeze your glutes.
3. Hold the position, breathing steadily and reaching through your fingertips and toes.

• Lengthen your body rather than lifting as high as possible — reach long, not high.
• Keep your gaze toward the mat to keep your neck in line with your spine.
• Engage your glutes and the backs of your legs to support the lift.
• Lift only to a height that feels comfortable across your lower back.

Lie on your back with your legs extended along the floor.

1. Inhale — bend both knees and bring them toward your chest.
2. Exhale — wrap your arms around your shins or behind your thighs and gently draw the knees closer to your chest. Hold for the prescribed duration, breathing steadily.
3. To exit, release your legs and extend them back along the floor.

• Keep the back of your head and your shoulders resting on the floor.
• If holding the shins compresses your knees, hold behind the thighs instead.
• Let the breath move into your belly and the back of your ribs.