Lie on your back with knees bent and feet on the mat, hip-distance apart, and arms down along your sides with palms pressing into the mat. Slowly tilt the tailbone off the floor and peel the spine one vertebrae at a time up into a bridge. Bend the right knee into the chest and extend it toward the ceiling. Flex the foot and return the leg back up to the ceiling, keeping the pelvis stable throughout the movement. Repeat for three repetitions.