HOW: Start in a tall push-up position only on one arm and keep your core engaged. Then perform a yoga push-up and simultaneously reach with your free hard towards the opposite knee (i.e., left hand to right knee). Hold that position for a second, then return to starting position and repeat.
FEEL: This should feel like a very challenging upper body exercise. The muscles around your shoulder, shoulder blade, chest, and arm that is on the ground will be working hard. It is important to stay strong in your shoulder blade and keep your chest pushed away from the ground vs. letting your shoulder blade collapse in the entire time. Think about pushing the ground away from you as you go back and reach for your knee, be sure to maintain optimal shoulder blade position as you come back to the starting position.
COMPENSATION: Do not arch your low back or let your hips sag, do not shrug your shoulders, do not let your shoulder blades collapse in together, do not let your body rotate, do not bend your elbow.