Bear Hold

Start on hands and knees with the wrists under the shoulders and knees under the hips.

Brace the core and press the floor away so the upper back stays broad and active.

Hover the knees one to two inches off the floor without shifting the hips backward.

Keep the back flat and the hips level as you breathe slowly and hold the position.

Avoid rounding or arching through the spine while maintaining even pressure through both hands and feet.