To do this exercise you will need a mat. Start by lying on your back with your legs lengthened long beneath you. Inhale to prepare and then exhale as you pull your belly to your spine and begin sliding your shoulder blades away from your ears, and then inhale as you lift your arms, head, neck, and shoulders away from the ground. Repeat 8-10 times.
Things to think about
This exercise is strengthening the upper back. If you only feel muscles in your low back working, then it is time to start thinking about axial lengthen. Be sure to reach your head away from your tail as you extend the spine. Extension should make the spine longer not shorter.
Imagine having wide collarbones during this exercise. Not only does the dart strengthen postural muscles of the spine, it also provides a great environment for opening the chest