Lie on back, knees bent, feet flat near hips.

Place hands flat on floor beside head, fingers pointing towards shoulders.

Press through feet to lift hips into a shoulder bridge.

Press through hands and feet simultaneously to lift shoulders and back off floor, creating a backbend (Wheel Pose).

Push chest towards wall behind you, straighten arms and legs as much as possible.

Hold for desired duration. Lower carefully.

Requires good shoulder and spine mobility.