Half Wheel

What it stretches: shoulders, upper back, and neck, and increases flexibility in your spine

Lie on your back, bend both knees, and plant the soles of your feet on the mat directly under your knees. Try to keep your feet parallel.
Interlace your hands in a double fist, and gently rock your upper torso from side to side to bring your shoulder blades closer together.
Actively press into your feet and head to lift your pelvis, holding here for 30 to 60 seconds.