C2W Support Progressions

Progressions

1. 01

   Dog Stand

   • Start in a downward dog position with hands shoulder-width apart, fingers spread

   • Push actively through the shoulders — try to bring your chest toward your thighs

   • Keep arms straight with elbows locked out

   • Engage your core and tuck your ribs — avoid letting the lower back sag

   • Keep head between your arms with a neutral neck, looking toward your feet

   • Press through your fingertips for added stability

2. 02

   Knee-Height Elevated Pike

   • Place hands shoulder-width apart on the floor, feet on a knee-height surface (chair, bench)

   • Pike at the hips to bring your shoulders as close to over your hands as possible

   • Push actively through the shoulders — elevate them toward your ears

   • Keep arms straight with elbows locked and core tight

   • Maintain a flat back — avoid rounding or arching the spine

   • Press through fingertips and look toward the surface behind you

3. 03

   Hip-Height Elevated Pike

   • Place hands shoulder-width apart on the floor, feet on a hip-height surface (table, counter)

   • Pike deeply at the hips to stack your shoulders closer over your hands

   • Push actively through the shoulders — the steeper angle demands more shoulder elevation

   • Keep arms straight and core tight — maintain a hollow body position

   • Look toward the surface, keeping neck neutral between your arms

   • Press firmly through spread fingers for control

4. 04

   L-Support

   • Face the wall, place hands shoulder-width apart close to the wall

   • Walk feet up the wall until your hips are at hand height, forming an L-shape

   • Push actively through the shoulders — keep them elevated and open

   • Stack your wrists directly under your shoulders

   • Maintain a 90-degree angle at the hips with legs straight along the wall

   • Engage your core and press through fingertips for balance

5. 05

   Diagonal Support

   • Face the wall, place hands shoulder-width apart on the floor

   • Walk feet up the wall until your body forms a diagonal line (roughly 45 degrees)

   • Push actively through the shoulders — they carry more load at this angle

   • Keep your entire body tight from hands to feet — no sagging at the hips

   • Stack wrists under shoulders and maintain straight arms

   • Press through fingertips, keep head neutral between your arms

6. 06

   C2W Support

   • Face the wall, place hands close to the wall and walk feet all the way up

   • Bring your chest to touch or nearly touch the wall in a full handstand position

   • Push actively through the shoulders — maximum elevation to support your bodyweight

   • Maintain a tight hollow body — ribs tucked, glutes squeezed, toes pointed

   • Stack wrists, elbows, and shoulders in a straight vertical line

   • Press through spread fingertips for balance and control

Common mistakes

• Arched Lower Back
• Collapsed Shoulders
• Hands Too Far from Wall
• Craning the Neck
• Bent Arms
• Holding Breath
• Rushing to Harder Progressions