Manna

Technique

How to perform Manna

1. Sit on the floor with your legs straight and together, placing your hands on the ground just behind your hips with fingers pointing forward.
2. Depress your shoulders, engage your core, and press firmly through your palms to lift your hips and heels off the floor, passing through an L-sit.
3. Continue driving the floor away as you rotate your hips forward and upward, raising them above shoulder height while keeping your arms locked and legs straight.
4. Sweep your legs back until they are roughly parallel to the floor behind you, forming a straight line from hands through shoulders to toes and squeezing your glutes, quads, and core to maintain the hollow body.
5. Hold the manna position for the prescribed duration, breathing steadily while keeping your shoulders depressed and elbows fully locked.
6. Lower your hips under control by reversing the motion back through the L-sit and gently returning your hips and heels to the floor before resting or repeating.

Recommended external demonstration

Watch Manna

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.