Single-Arm Pike Hold

Setup

Begin in a standard downward dog position with your hands and feet shoulder-width apart, forming an inverted V-shape with your body. Shift your weight slightly to engage your core and stabilize your shoulder blades.

Movement

1. While maintaining a strong, stable position, slowly lift one arm off the floor.

2. Reach the arm behind your back, keeping your torso squared toward the floor as much as possible.

3. Hold this position for the desired duration, focusing on keeping your hips high, your spine neutral, and your supporting arm locked out.

Form Tips

• Avoid twisting your hips or shoulders excessively to compensate.

• Keep your weight distributed evenly rather than collapsing into the supporting side.

• Breathe steadily throughout the hold.