Stand up straight, hands lower along the body. On inhale raise your arms up, exhale, lower the body down. Knees do not bend, palms put on your Shin or on the floor, pull your chest? to the thighs. After 20 to 40 seconds, transfer the body weight on the toes, not lifting with your heels off the floor, relax your upper body, round the back. Lock position for half a minute. Inhaling through rounded back up.
Legs apart shoulder-width apart. Exhale lower the upper body to the legs, hands on shins. Pull the chest forward, pushing it between my legs. Perform each exercise for 1 minute. Then, transfer the body weight on the left leg, palms also put on the same leg. Pull the chest to the left leg for a minute. Change the leg and repeat the stretch. Put your weight evenly on both feet and lift the body, rounding the back.
Stand straight with feet together, arms along the body. Move forward right leg, tilt your exhale your upper body down, hands put on the floor, both knees straight. Pull the toes of the right foot, and hold the position for 1 minute. On inhale, stand up and make the switch.
Sit on the floor, legs pull in front of the toes of the feet upwards, raise your hands above your head. Exhale, fold at the hip joints in half. Strive breast to the thighs, hands at the same place on the leg or foot. Breathe with your stomach, try to relax your hips, elongate your spine. Hold the pose for 1 minute, then inhale take its original position.
Sit down on hunkers, feet together, pull heels toward the floor, and try their fully lowered to the surface, the palm of your hand put about a foot. With an inhalation, lift your hips up, the knees straighten, the palms continue to keep on the floor. Exhaling, sit down again. Do 10 to 15 lifts.