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.
Lie on your back and bend the knees. Press the ankles with your hands, holding your 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 your ankles. Practice 5 to 10 rounds.
Lie flat on your stomach, bend your leg upwards and hold both the ankles with your hands.
Inhale while raising your thighs and chest simultaneously arching your spine as much
as possible.Hold the position for as long as its comfortable. Exhaling return t the
original position. Come on to the floor on your hands and knees.
Inhale while raising the head and repressing the spine so that the back becomes concave.
Exhale while lowering the head stretching the spine upwards and pulling the buttocks.
The hands should be in line with the knees, the arms and thighs should be perpendicular
to the floor. The knees may be slightly separated so that they are well aligned under the hips.
Repeat it 5 to 10 rounds.