Kneeling Pike to Tuck

How To

After practicing a few rounds of Kneeling to Pike Prep, then a few rounds of Kneeling to Pike Jump, experiment with finding a tuck position after you find the low pike. Ideally the only part of your body that changes position is your knee joints. The rest stays still.

Hold that position for a few seconds, then return to the ground by rewinding the movement all the way to the kneeling pose.

Tips

Warm up

Begin with wrist, shoulder, and core mobility exercises to prepare your body for the movement.

Use blocks for guidance

Place yoga blocks next to your forearms as a reminder to keep your forearms over your hands throughout the exercise.

Transition smoothly

After practicing Kneeling to Pike Prep and Kneeling to Pike Jump, focus on smoothly transitioning into the tuck position by only changing your knee joints while keeping the rest of your body stable.

Engage your core

Activate your core muscles throughout the exercise to help with stability, control, and maintaining proper alignment.

Maintain proper alignment

As you move into the tuck position, ensure your alignment remains correct and your shoulders stay over your hands.

Hold the tuck

Once you find the tuck position, hold it for a few seconds to build strength and control in this pose.

Controlled return

When returning to the ground, rewind the movement all the way back to the kneeling pose, maintaining control and proper form throughout.

Breathe

Maintain steady, deep breaths throughout the exercise to ensure proper oxygen flow to your muscles and help with overall stability.