Posture 6
Get into a tabletop position (on all fours with a straight back like you are a table). Now lie on your belly and slide your hands underneath your shoulders. Stretch your left arm out to the left and align your arm to parallel it to the short edge of the mat. Bring your right hand underneath your right shoulder and press down through your right fingertips as you slowly shift your weight to roll onto the left side of your body. Rest your left cheek on the mat (you can have a bolster or pillow handy to put under your head). You have two options for your arm position (see positions 1 and 2). Position 2 is advanced, so I recommend starting with position 1. Keep your left leg straight and move your right leg so your knee is bent and pointing upwards. Ease into the opening of your shoulder for around 3 minutes.
Slowly come out of the pose and roll back to the centre. Now repeat for the other side of your body. Once you have held the right side for 3 minutes, slowly come out and hug yourself for a minute to counterbalance the shoulder stretch. Now move into Shavasana.