INSTRUCTIONS:

▪️ Lie on your side on the mat with your knees bent and your arms extended at chest level with your palms on top of each other. Your feet should be in line with your knees.

▪️ Begin by sliding your top (leading) arm along the floor, overhead, in a semicircle and rotating your chest toward the ceiling until you are in a occipital position.

▪️ Aim to place the shoulder of your leading arm on the floor. Hold for 2 seconds.

▪️ Return to the starting position, keeping the palm of your leading arm on the floor throughout the movement.

▪️ Repeat the movement.

▪️ Perform 10 repetitions on each side.