When the arms reach overhead (and that's 50% of the practice), the scapulae must protract (move a few inches away from the spine) and upward rotate so they can firm onto the upper back. This block formation helps the mind to feel the sensation of the scapula firming onto the upper back. Stay for at least 30 seconds to one minute. Rest the block on medium height with both scapula resting firm on the block.

Shoulders lift up. Sternum to sky. Stretch upper abdominals.

With the block under your head, the chin and forehead should be the same height. Otherwise, please assist with an added blanket on top.

Breathe...