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1. Lie on your back with legs outstretched.
2. Press the small of your back down to the
floor, then lift back to starting position.
Repeat 3 times.
1. Assume a kneeling position, with your palms on the floor in
front of you.
2. Exhale, drawing your chin to your chest, and
pulling the abdominal area and small of
the back upwards, while pressing
down on the fleshy base of your
palms and keeping your
elbows straight.
3. Inhale, pushing the
abdominal area and
small of the back
down, lifting your
head, and pressing
on the palm at the
base of your
fingers.
Repeat 3 times and
increase as you
become more comfortable.
1. Sit on the floor with your legs out
stretched.
2. Place your left hand behind your
back, and your right hand on the floor
just around the thigh area, closer to
the hips.
3. Twist towards the left, and hold the posture
for at least 3 breaths.
4. Repeat by twisting to the right.
1. Lie on your back, and stretch your arms
outwards horizontally (spread-eagled).
On the exhaled breath, draw your knees
to your chest, carry them down to your
left side, and look to your right side.
2. Inhale, coming back to centre.
3.Carry your knees to your right side,
turning your head to your left. Inhale
coming back to centre.
Repeat 3 times and increase as you
become more comfortable.
NB. It is fine if you cannot get your
knees down to the side, but shoulders
should NOT be lifted off the floor.
1.Lie face-down on the floor. Stretch
your legs back with the tops of your
feet on the floor, making sure that your
legs remain together.
2.Spread your hands (palms down) on
the floor under your shoulders. Hug
the elbows back into your body. Rest
your forehead on the floor.
3.Inhaling, bring your head up, brushing
first your nose, and then your chin off
the floor, gently lifting your shoulders.
Hold pose for 5 seconds. If you experience
any pain at any time discontinue exercise.
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