This is one of the best overall exercises you can do. You’ll feel it through your shoulders, arms and back.
Get into an upward dog position with arms about shoulder width apart and feet about the same with butt in the air. Pretend there’s a bar you need to go under and bring your head to the ground and slide your body forward. Head goes under the imaginary bar and you keep your back down and bring your head up and stretch it.
Now simply push yourself back to the starting position.
You won’t be able to do many at first but try to work your way to 3 sets of 8 and you will have an excellent exercise routine you can do anywhere.