Bear Hold

Start on your hands and feet in a tabletop position with your knees directly under your hips and your hands directly under your shoulders. Lift your knees off the ground, keeping them bent at a 90-degree angle, so that your shins are parallel to the floor. Your back should be flat, and your core engaged to maintain stability. Hold this position, ensuring that your knees remain just a few inches off the ground and that your back does not arch. Keep your gaze slightly forward to maintain a neutral spine. Hold for prescribed time, maintaining steady breaths, before gently lowering your knees back to the ground.