Lie on the mat with your knees bent and your arms down at your sides. Roll your shoulder blades off the floor to form a large C from the top of your head to your knees, and let your hands slide up to the outside of your thighs. Tuck your pelvis up and under, and gaze beyond your knee. Hold for 30 seconds. Next, raise your arms up by your ears and hold for another 30 seconds. Return to start and rest for 30 seconds, then repeat for two more sets.