Hollow Body Hold
Also known as: Hollow Hold, Hollow Position, Hollow Body Position, Hollow Body, Dish Hold
Body region
Muscles
Main
Helps
Holds
Technique
- Lie on your back with arms extended past your head and legs straight.
- Press the lower back into the floor and tighten the abs.
- Lift the shoulders, arms and legs a few inches off the floor so the body forms a shallow curve.
- Hold the shape while breathing steadily, then lower slowly.
Cues
- Lower back stays glued to the floor; raise the legs higher if it lifts.
- Make it easier by bending the knees or bringing the arms to your sides.
Common mistakes
- Arching the lower back off the floor.
- Holding the breath.
- Tucking the chin hard and straining the neck.