HOW: Begin by positioning onto the hands and knees. Bring the ribs down to the pelvis, making the back flat. Breathe in through the belly and relax the pelvic floor. As you breathe out, keep the ribs down and bring the arm out to the side and overhead, as if making the letter “Y.” Contract the pelvic floor during the entire exhalation and movement. Relax the pelvic floor and return to the starting position.
FEEL: You will feel the inner and lower shoulder blade working.
COMPENSATION: Avoid arching the back. Avoid twisting through the trunk.