SupineIntermediate
Hollow Body Hold
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About This Pose
Hollow Body Hold is a powerful isometric core exercise borrowed from gymnastics that creates total core engagement. By forming a curved, banana-like shape with the body while keeping the lower back pressed into the floor, this pose develops the core strength and body awareness essential for advanced yoga postures and handstands.
Step-by-Step Instructions
- 1
Lie on your back with arms extended overhead
- 2
Press your lower back firmly into the mat
- 3
Engage your core and lift your shoulders and legs off the floor
- 4
Create a gentle banana curve with your body
- 5
Keep arms by your ears and legs straight
- 6
Hold the position while maintaining lower back contact
- 7
Start with 15-30 seconds, building up over time
Alignment Cues
- Lower back must stay pressed into the floor
- Tuck chin slightly—don't strain neck
- Point toes and squeeze legs together
- Keep arms straight and active
Benefits
- Creates total core engagement from all angles
- Builds the strength needed for handstands
- Develops body awareness and positioning
- Strengthens hip flexors and upper abs simultaneously
- Foundation for gymnastics-style movements
Modifications
- Bend knees
Variations
- Core hold
Cautions & Contraindications
Cautions
- Keep lower back grounded
Avoid this pose if you have:
- Back pain
Quick Facts
Primary Focus
coreSecondary Focus
spine
Suggested Hold
30 seconds
Tags
supinecorecontrol
Equipment
yoga mat
