1 - Lie face down on the floor with your legs extended, feet hip-width apart, and arms resting by your sides with palms facing down or slightly outward.
2 - Brace your core gently and squeeze your glutes to keep your pelvis stable.
3 - Lift your chest, shoulders, arms, and legs slightly off the floor while keeping your neck neutral and your gaze down.
4 - Rotate your thumbs upward and squeeze your shoulder blades together and down, opening the chest without shrugging.
5 - Hold the top position while breathing steadily, maintaining a long spine and avoiding excessive arching in the lower back.
6 - Lower back to the starting position with control.
7 - Repeat for the desired number of repetitions or hold for the prescribed duration.
