Set-up Stand tall, shoulders relaxed. Hold a dowel horizontally at chest height , hands about shoulder-width . One hand palm up...

Set-up Half-kneel with the front knee over the ankle  and the back knee padded . Hips square to the front; torso tall, ribs down . Hands...

Set-up Lie on your back, ribs down, neutral spine . Arms reach straight up over shoulders. Hips and knees at 90°/90°  (knees over hips,...