Variations with a straight line or a slight curve in the body include the hollow and arch. The hollow is used in many skills such as a front support on bars, handstand, vault, etc. One way to get experience with a hollow body is to lie on the back. Place the hands on top of the thighs, contract the abdomen lifting the shoulders approximately 6 inches off the ground. Slightly bend the legs, keep the lower back on the floor and reach the hands toward the knees.
Stand in a stretch body position with arms overhead. Contract in the chest and abdominals. Shoulders will be brought forward from contraction which will create a rounded upper back.
Look slightly downward Chin is downward but not tucked Keep chest in (contracted / hollow) Keep shoulders lifted and forward Keep arms by ears Keep hips/pelvis tucked under Keep weight on the front of the feet Think of an upside down ìJî
Head is in line with body Upper body rounded forward Lower body in a straight vertical line Keep hips and shoulder square
Feel upper back rounded Feel the chest hollow Feel shoulders pulled forward Feel abdomen and buttocks tight Feel weight on the front of the feet Feel the pelvis tucked under Feel feet and legs together Feel arms straight and above head Feel upper arms touching the sides of the head
Make the shape of a palm tree (from feet through fingers)
Head and arms not in line Rounded body coming from lower torso instead of upper back Bend in hips
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