① Upper Arm Down, Elbow Bent

• · Lie on your back, upper arm resting on the mat at your side
• · Elbow bent, forearm pointing up toward the ceiling

② Let It Sink Straight (hold)

• · Relax and let gravity slowly straighten the elbow
• · The forearm sinks down until it rests on the mat
• · Upper arm and shoulder stay heavy on the mat
• · A gentle pull is normal — stop at sharp pain