Sit with your back pressed against the wall. Stretch your legs straight out in front of you and raise your arms above your head. [1] X Research source You should form the shape of an “L. " There should be a roughly 90 degree angle forming at your waist. [2] X Research source
The soles of your feet should be pressed against the wall. [4] X Research source Keep your arms straight and spread your fingers out. [5] X Research source Pull your shoulders back, drawing them out as to broaden your collarbone. [6] X Research source
Straighten your legs. This will push your bottom away from the wall, which may feel frightening. Try to stay calm as you go, remembering to breathe on occasion. [9] X Research source Try to form a roughly 90 degree angle. It’s similar to the position you started in, only reversed. Hold this until you feel comfortable and balanced enough to continue. [10] X Research source
You may have to stick to a 90 degree angle for your first few attempts.
Stand on your hands and knees, placing most of your weight on your knees. Hold your hands forward with your fingers touching the ground. Gently rock back and forth on your knees, alternating the weight you’re placing on your fingers. [11] X Research source Then, put your hands flat on the ground. Shift your body weight on your hands. Then, lift your palms up and down, raising your body with the motion. Do this about 10 times. [12] X Research source After this, repeat the same basic motion but roll your palms back and forth as you lift. You want to shift weight between the different joints of your fingers. Do this 10 times, while rolling your palms. [13] X Research source
Going slowly, rotate both your elbows. Try to move your elbow as much as possible, moving it from the back of your body to the front. Keep your arms straight as you go. [14] X Research source Move your hands so your fingers are pointing out to the side of your body. Push your body back and forth, shifting your weight from one hand to the other. Keep the heel of your hand on the ground. Make sure the heel holds most of your weight. [15] X Research source Shift your fingers so they’re facing your knees. Keep the heel of your hand on the ground. Shift your weight up and down, keeping your arms straight. Repeat about 15 times. [16] X Research source Strengthen your shoulders by working your serratus and intercostal muscles. One way to work these muscles is by holding onto a pole with both hands and using your shoulder muscles to pull up your bodyweight a few inches.
Sit in front of a sturdy wall. Place your hands on the ground, about shoulder width apart. Place your head on the ground in front of your hands, forming a triangle. [17] X Research source Kick one leg forward and then the other, transferring your weight onto your hands, head, and shoulders. Hold for as long as you can, breathing as necessary. Allow your legs to lean onto the wall for support. [18] X Research source
You might also want to strengthen your arms. Try lifting weights or doing push ups a couple of times a week to build up your muscles.
