How to do Hollow Body
On the floorHoldIntermediate
Hollow Body is a on the floor stretch for your shoulders, hips and quadriceps.
Step by step
- 1Lie on your back with legs extended and arms straight above your head.
- 2Engage your core to lift your head, arms, shoulders, and legs off the floor.
- 3Form a 'C' shape with your body, balancing on your lower back.
- 4Hold this position.
What you should feel
Reach long through your fingers and toes.
Form tips
- Press your lower back into the floor. Keep your legs straight and feet together.
- Keep your breath slow and quiet.
- Feel your belly holding you.
Make it easier
If your back lifts off the floor, bend your knees in a little.
Coming out of it
On your next exhale… slowly lower everything down… and rest.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Hollow Body with a coach
In BendEase, a voice coach talks you into Hollow Body, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your shoulders and hips.
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