Upward Plank

Sit on the floor with your legs extended in front, then place your hands behind your hips with fingers pointing toward your feet to protect your wrists.

Press firmly through your whole palm and root down through your heels, then lift your hips toward the ceiling on an inhale until your body forms one long line.

Draw your shoulder blades together and keep your shoulders from collapsing into the joint, opening the chest without crowding the neck.

Squeeze your glutes and engage your core so your lower back stays long and supported rather than sagging.

If full wrist weight feels sharp, place a block under each hand or keep your knees bent in a reverse tabletop instead.

Hold for 3 to 5 steady breaths, then exhale and lower your hips down with control.