This exercise does double duty. Not only is it one of the most effective ways to work your upper body and core, but it also improves your balance so you can master Handstand [1]. Don't be intimidated if this looks a little out of your comfort zone or ability level. Below are some modifications so you can build up to it.

• From a standing position, bend at the hips and place your palms flat on the floor in a short Down Dog position. Make sure your fingers are spread wide and you're pressing firmly into the fingertips. Gaze at a spot on the floor slightly in front of you.
• Gently rock your weight forward as you push off the balls of the feet, trying to get space between your feet and the floor. Take small hops at first to get comfortable with having all your bodyweight in your hands.
• If you're nervous about kicking up and falling over into a backbend, do this move in front of a wall.
• Take bigger hops as you're ready. Think about getting the hips over the shoulders, and if possible bring the soles of the feet to clap together. Use the core to slowly and softly lower the feet back to the floor.
• For a challenge, kick up and see how many foot claps you can get. If that's easy, see if you can hold the position with the soles of the feet together for a few seconds.
• Practice hopping for 30 seconds, take a break, then do another set of 30 seconds.

Related: Upper Body and Core-Carving Yoga Poses [2]