The scapula (shoulder blade) is a concave structure on a convex base; protraction is the action that wraps the shoulder blade forward and around the ribcage, and also stabilizes the shoulder blade against the ribcage. This action is driven mainly by the serratus anterior, which is a powerhouse for horizontal stabilization in postures like plank pose, crow pose, or even tabletop! Tightness or weakness in any shoulder blade movement can alter breathing mechanics and decrease our ability to connect to our core strength through our hands.

Props Needed: Strap, a blanket for the knees
Common compensations: In the first base, watch for the shoulder blades wrapping up and over (elevation); in the second base, watch for bending (flexion) of the elbows.