45s hold · kneeling
Hips over your knees. Let your chest melt toward the floor.
- Start on hands and knees, knees under your hips.
- Walk your hands forward and keep your hips stacked over your knees.
- Let your chest sink toward the floor and rest your forehead down.
- Press your palms flat, reach through your fingertips, and breathe.
Where you feel itUnder the armsShouldersUpper backChest
Tips: Hips stay over the knees, so the reach lands in the shoulders instead of the hips. Keep the low belly lightly drawn in so the arch stays high in the upper back.
Easier: Rest your forehead on a block or cushion if it does not reach the floor. Rest your forearms on the floor for a gentler reach. Hands on a chair seat or a desk, step back until your chest can sink, for a standing version.