Reverse Plank

Instructions

1. 1Sit on the mat with your legs extended in front of you and place your hands behind your hips, fingers pointing toward your feet.
2. 2Press your palms firmly into the mat, engage your core and glutes, and on an inhale lift your hips toward the ceiling.
3. 3Push through your heels to straighten your legs fully, bringing your body into one long diagonal line from feet to shoulders.
4. 4Let your head drop back naturally if comfortable, or keep your chin slightly tucked if you have neck sensitivity.
5. 5Squeeze your inner thighs together and keep your chest broad, with shoulder blades drawing toward each other.
6. 6Hold for 5-8 breaths, then lower your hips slowly back to the mat on an exhale.

Contraindications & precautions

• ⚠Wrist injuries or carpal tunnel syndrome — the wrists bear significant load in full dorsiflexion; use fists or avoid the pose.
• ⚠Shoulder injuries or rotator cuff issues — the retracted, loaded shoulder position can pinch the joint; skip or reduce range of motion.
• ⚠Neck injuries or cervical disc problems — dropping the head back can compress the cervical spine; keep the chin tucked and gaze forward instead.