Start out by laying out your bodice back pattern piece. Next, begin folding at the center back, taking a tuck in your needed amount. Pin or tape the tuck into place and crease the tissue down, tapering to the side of the bodice piece. You may need to move

Lift your top arm, lower it to thread it under your body, then reach it back up. This is 1 rep. Beginners, do 5 each side; intermediate, do 10; advanced, do 15. Image: Body+Soul.

To perform the Hollow hold, lie flat on your back. In a natural lying position you might notice there is a curve in your lower back, that you can slide your hand into, between your lower back and the floor. In the hollow we want to remove this space and f