The Shoulder Bridge!
Take position in picture.
Raise body on upper arms , elbows , shoulders , neck, head, with both feet flat on mat or floor. Grasp waist firmly with both hands.
Inhale slowly raise right leg forward and upward to upright position.
Exhale slowly and lower right leg forward and downward without bending knee and keep your knee locked.
Thrust your chest upward and outward as far as possible
Inhale slowly raising right leg back upward and exhale to lower do this three time.
Inhale to bend your right leg and put it on the floor keeping your chest lifted up.
Exhale to lift the left leg straight up and repeat.