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Pose12 (L and R)
Lay on side with one foot
directly behind the other,
place flexed elbow on the
plate while pushing your
hips upward with
contracted abdominals at
the same time.
Pose13
Slowly flex shoulder to
comfortable range with
elbow on the plate, pulling
hips away from hands
horizontally
Pose14 (UP and DOWN)
keep your hips close to the
edge of plate and place
hands on the plate with
shoulder width apart.
Pushing your hips upward
and downward with bent
elbows.
Pose15
Placing hands on the plate
shoulder width apart. Keep
back straight with
contracted abdominals.
Pose16
Sit on the floor and place
Mat between plate and
your back with your legs
bent. Place your elbows on
plate for balance. You
could adjust your back
position for different
contact point.
Pose17 (L and R)
Place arm on plate with
elbow bent; gently lower
your body to the floor until
tension felt in chest
muscles.