HOW: Begin in the quadruped position. Your hands on the ground underneath your shoulders and your knees on the ground under your hips. Starting with a flat back, create a hump in your back as much as you can by pretending you have a tail and you’re tucking that tail in between your legs. Continue that hump in your mid and upper back while looking down with your neck. From here, reverse it and pretend like you are sticking your tail out as you arch your low, mid, and upper back while you attempt to look up.
FEEL: You should feel the muscles in your lower, middle, upper back working/stretching as you push away from the ground creating the hump in your back and arching it.
COMPENSATION: Keep your elbows straight, don’t bend them as you arch your back. Don’t rock back and forth with your hips.