Dragon Flag
- Reps
- 2–5
- Kit
- Bench and yoga mat
How to do it
- 1
Lie on a mat beside a fixed bench and grip its edge behind your head, then lift your hips and straight legs.
- 2
Breathe out as you raise your body toward vertical, keeping shoulders planted and your body in one line.
- 3
Breathe in as you lower as one piece, stopping before your lower back arches.
- 4
Place your hips down and reset before another controlled rep.
Where you should feel it: The front of your stomach.
What your coach says mid-set
- “Shoulders stay planted on the mat”
- “Body moves as one piece”
- “Stop before your lower back arches”
Common mistakes
Bending at the hips as you lower
Bend your knees to make it easier, and lower only a short way.
Other versions
- Dragon Flag Negative
- Tuck Dragon Flag
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