① Hand Planted by Your Chest

• · Lie on your side, head resting on the bottom arm
• · Top palm flat on the floor in front of your chest
• · Knees softly bent for balance

② Press the Floor — Ribs Lift (2 sec)

• · Push the floor away — head and ribs peel up
• · Feel the back of the top arm do the pressing
• · Hips stay heavy on the mat
• · Lower slowly — stop if the shoulder feels sharp pain