① Forearm Flat on the Mat

• · Lie on the working side, elbow bent 90° in front of the chest
• · Forearm rests flat on the mat
• · Head heavy on a pillow, shoulders stacked

② Rotate the Forearm Up (hold)

• · Sweep the palm up toward your belly
• · Elbow stays glued to the mat — it's the hinge
• · Lower slowly, 2 seconds down
• · Stop if the shoulder pinches