Put your feet slightly wider than the shoulders. Your knees should be soft, slightly bent. Check that your shoulders are right above your hips. Put your hands behind your back. Bent your elbows, so your forearms are parallel to the floor.
Your elbows should be aimed forward, shoulders – backward. Bend your wrists, so the back of your hands do not touch (they will touch if you fail to aim your elbows forward).
Your wrists should be pressed against your back on each side of your spine.
Your shoulders and arms will feel some tension, because your elbows are aimed forward, and your shoulders are straightened (!). This is normal; the tension will decrease with regular exercise. Your chin should be slightly raised. You might want to check it in the mirror.
IMPORTANT:Doing all the upper exercises, make sure you keep your knees slightly bent. Don’t straighten your knees even when you stand up on tiptoes (!). Keep your shoulders straightened, your elbows – aimed forward, and your chin – slightly raised. Only the muscles, necessary for performing the exercise, should be working, the rest of your body stays relaxed.
Video demonstration of the basic upper position:
