The Warm Up: Elevation and depression of scapulae
 | Starting position Supine, pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on mat. Arms long by sides, palms down. Inhale slide shoulders up toward ears, elevating scapulae. |
 | Exhale slide shoulders away from ears, lightly pressing palms into mat; imagine inferior angle of scapulae being gently pulled down the back and in toward the spine in a V shape. |