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: Come onto your hands and knees on the mat with your wrists directly under your shoulders and your knees under your hips.
: Turn your palms down and spread your fingers wide, with your fingertips pointing towards your knees.
: Press into your palms and extend your arms fully to lift your shoulders away from your ears.
: Hold the pose for a few breaths, and then release by slowly lowering your hands to the mat and coming back to a neutral tabletop position.

Male