Updated: Nov 18, 2021
Try this. Begin cobra pose with your forehead on the floor. Loop the shoulder blades in and down the back, pull the chest forward and let the head be the last thing to lift as you rise up.
Then, clasp the hands in yoga mudra for even more opening in the chest. Let the head hang down to release tight trapezius muscles.
Learning how to loop the shoulder blades down the back creates stability in the shoulder joint and creates a shelf to lift the heart.
Make sure to activate the legs by pressing the front of the pelvis and the tops of the feet down!
And watch the video all the way through to see the spinal wave at the end.