1) Arms – Place your shoulders directly above your elbows in a straight line. Distribute your weight directly beneath your upper arms (under the elbows). Point the forearms in whatever direction is most comfortable, with no additional weight on the forearms, wrists or hands (do not lean forwards or back from the elbows). The hands may be linked together, flexed into a fist or relaxed (whatever feels comfortable).
2) Shoulders – Actively engage/contract the shoulders and lat (back muscles) by pushing down into your elbows and forearms. This contraction aims to connect the arms to the core muscles via the ribcage creating a strong plank like feeling in the torso.
3) The spine – Aim to lengthen the spine in equal opposite directions. Lengthen your neck by lifting your head away from your shoulders, while simultaneously reaching your tailbone in the other direction. Careful not to round out the lumbar area of your spine or neck. For longevity and safety maintain this posture throughout the entire duration of the set.
4) Core and glutes – activate the core muscles by gently pulling your belly button upwards toward your spine. At the same time gently contract the glute (butt muscles) slightly tucking your tailbone under (between your legs). Breath – Your exhale should be timed with your core and glute contraction. (see 7)
Activate the core musculature with a gentle contraction while also contracting the glute muscles, which results in a slight tailbone tuck (similar to a dog tucking its tail between its legs).
5) Legs – Don’t just balance on the balls of your feet – force them backwards into the ground by contracting your quad (thigh) muscles, which will extend your knees to lockout. Actively push your feet backwards into the ground also, which will force the heels backward in combination with the knee extension. This is counter-balanced with your arms.
6) Feet and Legs– Position your feet hip width apart, wider if necessary. Experiment with what feels best for you. You don’t want any excess strain on your hip joints or the surrounding muscles to distract you or limit your performance.
7) Breathing Technique – In combination with ´Core and Glutes´ (#4) passively exhale the air out of your lungs until most or all of it is expelled. Allow an inhale to occur naturally as you relax your lungs and throat (actively inhaling is unnecessary and could cause harm). Relax.