KNEES – TO – CHEST
In order to do this pose, first of all you need to lie on your back with your legs and arms extended. After that inhale and bring your knees up slowly to your chest and clasp your hands around them. Additionally, in case you can, you can put your forearms over your shins and hold yourself at the elbows. Keep your back on the floor, your shoulder blades should be flat on the floor, and try to pull your tailbone to the floor. Hold that position 1 minute, breathing slowly the whole time.
SEATED SPINAL TWIST
You can perform this move one of two ways. First, by sitting on the floor or mat, you need to create a 90° angle with your trunk and legs extended. Then slowly bend your right knee bringing it up, and twist to the right at the hip. Keep in mind to use your left elbow as leverage against your right knee and try to reach back as far as you can without pain. Hold about 30 seconds, release slowly and repeat with the other side.
For those people that found this exercise too difficult or unpleasant, we have easier exercise. Just sit on the floor with your legs crossed and turn to the right and try to reach back as far as you can. Hold for 30 seconds, release slowly and repeat with the other side.
In order to perform this move, first of all stand with your feet about hips width apart with your toes facing forward. After that you need to sit your hips back as if you were about to sit down on a chair and extend both arms over your head. You should keep your chest high and pin your shoulders back, away from your ears. Breathe slowly and hold this pose for 1 minute.
HIGH LUNGE VARIATION
While you are standing up straight with your feet together and hands at your side, you need to take a large step backward with your right leg. Next you should bend your left knee and clasp your hands behind your back, driving your arms back to open your chest. The next step is to release your hands slowly and return to starting position. After that you should repeat this movement on the other side.
First of all, lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. Now, from this position, you need to drive into your heels to lift your hips straight up, while you are clasping hold of your hands beneath your body and pressing against the ground to open your hips. Just hold this pose for 1 minute, and don’t forget to breathe deeply.
LEGS UP THE WALL
If you want to perform this exercise you need to lie on your back with your butt against a wall. Next, extend your legs straight up the wall and rest your hands on the floor, palms down. You need to hold this pose for 1 minute and breathe deeply and slowly the whole time.
Note: You can perform any one of these movements independently or if you want you can do them all in a series.