Start by lying on your back on a yoga mat with a dumbbell in each hand. Bend your knees and place your feet flat on the mat, ensuring that they are hip-width apart. (You can also extend them long on the mat, if that's more comfortable.)
Extend your elbows to hold the dumbbells directly over your chest with an overhand grip (palms facing toes), hands slightly wider than your shoulders.
Inhale and bend your right elbow straight out to the side to lower the dumbbells toward you until your elbow is at chest height.
Exhale and extend your right elbow to push the dumbbell away from your chest, then repeat with the left arm. Continue alternating for 30 seconds.
