1. Hold a dumbbell in your right hand and lie down on a full-length, round roller with your head and hips supported on the roller (you can place a yoga block behind your head if necessary). Straighten your right leg out in front of you and rest your left arm alongside your body with your hand close to your hips. Raise your right arm directly above your right shoulder, palm turned away from your face. Keep your abdominals pulled in but maintain the natural curves in your lower back and at the base of the neck.