1.Lie face down with your feet together and relax.
2.Slowlyplace your hands underneath your shoulders.
3.Inhale and slowly lift your head and chest. Then carefuly lower your body.
4.Do that few times until you feel your back stretched.
5. At last bend your head and chest back as far as you can. Hold that posture for 30 - 60sec and relax again.
The Bow Pose (Dhanurasana)
1. Lie face down with your forehead on the ground.
2. Now exhale, bend your knees and catch your ankles.
3. Inhale, raise your head, chest, and legs. Hold it for 10 sec or as much as you can.
4. Exhale, and lower your body.
The Plow Pose (Halasana)
1. Slowly lower your toes to the floor above and beyond your head.
2. Extend your legs. The spinal column should be perpendicular to the floor.
Hold it for 1 to 5 minutes.
3. Exit the pose by leaning your lower back on arms and roll out of the pose while exhaling.
Lotus Posture
1.Set the right foot on the left thigh. 2. Try to touch the floor with your right knee and if you can do it easily then bend
the left knee.
3. Take hold of the left foot with both hands, gently glide it over the crossed right leg and place it on the right thigh. This will give symmetrical placement of the legs and you are in lotus position. 4. The hands should be kept on the knees with palms open, and the thumb and second finger of each hand should touch forming a letter O.
