This exercise can feel harder than doing a full frogstand, however, it is an important skill to learn. It is especially useful for teaching us balance and how to fail properly by landing on our feet or head safely. If you need it, use a pillow or any other soft surface under your head to start with. Place your hands on the ground roughly shoulder width apart. Place your knees on the backs of your elbows. Initially, this can be quite uncomfortable on the backs of your arms and inner thighs, sometimes even causing bruising. Thankfully, it does get more comfortable with practice. To lift your feet off think of "pulling" yourself forward into a balanced position instead of jumping into position. Do this by leaning forward until you feel your weight being held mostly by your hands, arms, and shoulders. Your toes should begin to feel light on the floor. Lean slightly further forward and with as much control as you can slowly lower the top of your head down onto the floor in front of your hands. You should finish in a somewhat tucked headstand-looking position. To get your head back off the floor think about not only pushing through your fingers, arms, and shoulders but also shifting your weight/momentum backwards slightly. This is a difficult step, as we only want to create a small amount of momentum. Too little momentum and it can feel impossible to get off the floor, while too much will put us right back on our feet. Practice finding just the right amount for you. Once you have landed back on your feet, repeat the steps up and down for your desired number of reps. If you're having trouble getting your inner thighs up on the backs of your arms, try spending time in a deep squat to help increase your hip mobility. Slippery clothes and sweat make it hard to stop your legs from slipping off your arms. Try drying your arms and legs beforehand and wearing appropriate clothing.

Repeat this movement 2-3 times per week. Perform 3 sets of your target reps. Each week aim to improve your control. Advance from falling forward and back until you feel in control of the forward and back movement. Your goal is to control 1 or more reps than you did the week before until you can control enough reps together to complete the "Boss" level. Once you have completed the "Boss" level, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Frogstands can be a physically demanding and potentially risky exercise pose that requires careful consideration and preparation. Before attempting a frogstand, it is essential to be aware of the following cautionary points: Performing frogstands can pose significant risks to your safety and well-being. If executed improperly or without proper guidance, frogstands can lead to serious neck, spine, or head injuries. Individuals with pre-existing medical conditions such as hypertension, glaucoma, or osteoporosis should exercise extreme caution or avoid frogstands altogether, as they may exacerbate these conditions. Always seek professional instruction and ensure you have developed the necessary strength and balance before attempting frogstands. Prioritize safety and consult with a healthcare professional if you have any doubts or concerns about your ability to perform this inversion pose safely.