Lie face down with the forehead resting on the mat. Lift the arms just clear of the floor in three shapes: overhead in a Y, straight out in a T, and elbows bent in a W, pausing briefly at the top.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
8 reps of each shape, 2 or 3 rounds.
Keep the neck long and the face down rather than craning upward. Stop if the low back cramps.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.