- Position a barbell in a landmine or corner of a room and stand facing it with your feet shoulder-width apart.
- Grasp the end of the barbell with an overhand grip, keeping your arms straight and your shoulders relaxed.
- Bend at the hips and knees to lower your torso until it is almost parallel to the ground.
- Pull the barbell towards your chest, squeezing your shoulder blades together as you row the weight up.
- Start in a tabletop position on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
- Turn your hands so that your fingers are pointing towards the sides of your mat and the tops of your hands are on the floor.
- Keep your arms straight and your shoulders away from your ears.
- Hold the pose for several breaths or as long as is comfortable.
- Start in a tabletop position on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.
- Turn your hands so that your fingers are pointing towards your knees and the tops of your hands are on the floor.
- Keep your arms straight and your shoulders away from your ears.
- Hold the pose for several breaths or as long as is comfortable.
- 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.
