Dragon Flag

Starting Position 1. Lie flat on a bench and firmly grab the edge of the bench or a pole behind your head. 2. Keep your shoulders and upper back pressed against the bench for support. During the Exercise 1. Engage your core and lift your legs, hips, and lower back together until your body is almost vertical. 2. Keep your body straight and slowly lower it back to the starting position. 3. If you are a beginner, you can bend your knees to make the movement easier. Breathing Tips Exhale as you lift your body up, and inhale as you slowly lower it down.