Start in Tabletop: Begin on your hands and knees in a tabletop position, with shoulders directly over your wrists and hips directly over your knees. Align Legs: Keep your hips lifted high, stacked directly above your knees, and ensure your shins and tops of your feet are resting on the mat. Walk Hands Forward: As you exhale, slowly walk your hands forward towards the front of your mat. Lower the Chest: Lower your chest and forehead towards the floor, keeping your arms active and extending forward. Refine Position: For a deeper stretch, bring your chin to the mat instead of your forehead. Keep your shoulders away from your ears to maintain space in the neck. Hold and Breathe: Hold the pose for 5–10 breaths (30–60 seconds), focusing on allowing your chest to "melt" towards the ground. Release: To exit, gently walk your hands back towards your knees, returning to the tabletop position.

You can add a spinal twist toward the direction you stepped to include warming up your spine and the transverse plane of motion.

Setup 1) Get into half-kneeling: one knee down under the hip, other foot flat in front (knee ~90°). Toes on the down knee can be tucked or flat—either is fine. 2) Square the hips (front hip and down-knee hip pointing forward). Lightly squeeze the down-side glute to keep the pelvis stacked. 3) Clean the kettlebell to a solid rack: wrist neutral, forearm vertical, elbow slightly in front of the ribs. Which side presses? (Two valid options) Ipsilateral (same-side): press with the arm on the same side as the down knee (commonly taught for anti-rotation and “pillar” control). Contralateral (opposite-side): press with the arm on the opposite side of the down knee (also used; some coaches prefer this and/or alternate both). 4 ) Press 5) Brace (ribs down, chin tucked, tall spine). 6) Press the bell up and slightly back until it’s stacked wrist → elbow → shoulder. 7) Finish with biceps near the ear, no shrug, no rib flare. 8) Exhale near the top; pause briefly if control is the goal. 9) Lower slowly back to the rack position. 10) Keep the torso quiet—no leaning, twisting, or arching. Cues “Squeeze the down-side glute.” “Press up and back so the bell stacks over the shoulder.” “Quiet bell, quiet torso.”