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.