Stand straight, raise the arms over the head,
interlock the fingers and turn the palms upwards. Raise the heels coming up on the toes. Hold
the position for few seconds. Lower the hands and heels while breathing out.
Lie on your back and bend the knees. Press the ankles with your hands holding the breath
raise your buttocks and arch your back upwards. Raise your chest and navel as high as possible.
Pushing your chest up towards the chin. Hold the pose for as long as its comfortable. Exhaling
lower your body and release the ankles. Practise 5 to 10 rounds.
Lie on your back with your legs straight. Fold your legs and bring your knees close
to your chest. Wrap your arms around your legs and draw them as close as possible. Bend
your neck and try to touch your knees to your forehead. Maintain the posture for few seconds.
Bring down your head and neck on the floor and bring down your knees. Straighten your
legs and return to the starting position. Sit in Vajrasana. Inhaling raise your arms
above the head keeping them straight and shoulder wide apart. Exhale while bending your trunk
forward from your hips. Keeping your arms and head straight and in line with your trunk.
The hands and forehead should rest on the floor in front of knees. Hold the position
for few seconds. Inhaling go back to the vertical position.