From plank you shift slightly forward and bend the elbows straight back along your ribs, lowering until the upper arms are about parallel to the floor, body one straight line hovering above it. You stop there rather than lowering to the ground.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
3 to 5 slow lowers, or a 10 second hover, with knees down until the full version is clean.
This pose produces more yoga shoulder trouble than almost any other, usually from letting the shoulders dip below the elbows rep after rep in a fatigued flow. Keep the hover high, drop the knees when tired, and skip it with a current shoulder or wrist injury.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.