Sit upright with your knees bent and feet flat. Keeping a space between your last rib and the top of your pelvis, with your head held away from your chest, roll back slowly so your torso resembles a capital "C from the side. Keep your legs relaxed. Hold for 10 seconds once you're halfway down, then bring your right arm out to the side and hold for 10. Repeat with your left arm, then bring both arms out to your sides and hold for 10 more. "You will feel the hurt with this, says Lalive.
For the Shake:
From the finishing position above, hold your hands straight out in front of you and roll back, an inch at a time, holding for five seconds in each increment. Bring both arms up toward the ceiling and hold for five more seconds. Roll back up.