Dish Hold

Dish Hold Stretching

Positioning:
1. Begin by lying flat on your back on a comfortable and firm surface (like an exercise mat).
2. Stretch your body out fully, arms extended overhead and legs straight.

Movement:
1. Engage your core by drawing your belly button towards your spine.
2. Lift your head, shoulders, and legs off the ground at the same time, keeping your arms and legs straight.
3. Hold this position as if you are forming the shape of a “dish” (curved in the middle).
4. Keep your breathing steady and focus on maintaining the position for a specified duration (start with 15-30 seconds).
5. To release, gently lower your head, shoulders, and legs back to the starting position.

Tips:
- Keep your body as straight as possible to engage your core effectively.
- If you feel any discomfort in your lower back, lower your legs slightly or rest your head on the ground.
- As you progress, increase the hold time or try lifting your legs and arms higher for a greater challenge.