Ardha Kati Chakrasana
Stand straight with feet little apart, hands by the side. While inhaling, lift the right arm up, all the way till it touches the ear with palm facing the h ead.
While exhaling, bend on to side as much as you can. Then stretch your neck, look up at your fingers. Hold for a count of five. Inhaling, come back up. Exhaling bring the hand down. Repeat on each side six times alternately.
Stand straight with feet little apart. Lift arms to shoulder level with palms facing each other. Then inhaling fold left arm onto chest, twist on to right as much as you can and look at right fingers twisting the neck. Hold for a count of five. Then exhaling, come back. Again inhaling twist on to left, folding right arm on to chest look at left fingers. Hold for a count of five. Exhale, come back. Repeat six times each side.
Stand straight with feet together, hands on your waist, with thumbs on either side of your spine. Slowly bend back as you inhale. Hold for a count of 5. Slowly come back as you exhale. Repeat 6 times.
Stand straight with feet shoulder distance apart and hands on your waist. Rotate your waist clockwise six times and then anticlockwise six times with normal breathing.
Lying on the back, fold both legs and bring heels as close as possible with feet little apart and knees apart. Hold heels with both hands. Or else place palms by the side. Then as you inhale lift your waist as high as possible. Hold for a count of five. Bring your waist down as you exhale. Repeat six times.
Spinal twisting with alternate leg raising
Lie down on the back, with feet together and arms perpendicular to shoulders with palms on the ground. As you inhale, lift the right leg up, as high as possible keeping the leg straight. Twist on to left as you exhale and turn your head to right. Hold for a count of 5. Inhale, lift the leg up and then exhale, bring the leg down.
Repeat six times on each side alternately.
Lie down on the abdomen with feet, heels, toes and knees together, with chin on the ground. Bring the palms by the side of your chest with fingers below the shoulder line. Then slowly inhaling, lift head neck and chest till navel, keeping elbows bent and closer to body. Arch up as high as possible & look up. Hold for a count of 5 sec - 30sec. Exhaling, come down. Repeat three times.
Lying down on the abdomen, bring palms by the side of your face with chin on the ground. Slowly inhaling, lift head, neck and chest, straightening both arms. Look up. Hold for a count of 5 sec – 30 sec. Then exhaling slowly, come down. Repeat three times.
Lying down on the abdomen, with chin on the ground, tuck in both hands below the thighs with palms facing up. Inhaling, lift the right leg all the way up, as high as possible without bending the knee. Hold for a count of five. Then exhaling, bring the leg down. Inhaling, lift the left leg up, hold for a count of five. Exhaling, bring the leg down. Repeat alternately six times on each side. After practising for two to three weeks, salabhasana (lifting both legs), can be done instead of ardha salabhasana. Tuck in both hands below the thigh with elbows also tucked in. Then placing chin firmly on the ground, inhaling, lift both legs as high as possible and hold for a count of 30 sec. Exhaling, bring the legs down. Repeat three times.
Sitting on the floor with legs stretched out, feet together, place the hands flat on the ground with fingers pointing backwards. Inhaling, slowly, lift waist and hips as high as possible and drop the head back. Hold for a count of five. Exhaling, slowly bring hips down. Repeat 6 times.
Sit on the floor with legs stretched out. Bend the right leg and bring the right ankle by the side of left knee. Take the right hand support, just behind you with fingers pointing backwards. Now exhaling, bring the left arm across the right knee and hold the ankle. Twist the shoulders further to bring them in a straight line, turn the neck back and look behind right shoulder. Hold for a count of five. Inhaling untwist and relax. Repeat on either side three times.
Stand on your knees, with knees and feet shoulder width apart, toes tucked in. Place both thumbs on either side of spine, pushing waist forward, inhale and bend back. Then Inhaling further, bend back and hold the ankles with thumbs inside and fingers out. Hold for a count of five. Exhale, come back up. Repeat three times.