Position yourself on the floor with both knees just wider than hip distance apart. Push your hips backwards, bending your knees. Once you've reached a comfortable position, extend your arms fully with palms resting on the floor and allow your head to fall forward in to a relaxation position. Hold this pose for 20 seconds and slowly return to the starting position, repeat three times.
If you have shoulder pains, have your arms resting either side of your body, extending towards your feet.