Sunbird Lift Pose
Beginner: Sunbird is a wonderful pose for beginners to help stretch and strengthen the arms, chest and core. The grounded knee should be parallel with the hip, and hips stay level as the opposing leg lifts skyward. Don't push this pose! You should feel no compression of the spine.
Advanced: To deepen into sunbird lift, advanced yogis can expand and widen in the collarbone area while pushing outward with the insides of the arms. Squeeze your shoulder blades together and moving towards the back, but keep your shoulders relaxing away from your ears. Look up, but keep lifting from the back of the head as well to protect the neck.