Lay on your back with bent knees and level feet on the floor.
Hold for thirty seconds, then repeat on the opposite side.
Lay on your back with bent knees and level feet on the floor.
Pull right knee to chest while retaining with left hand.
Sit on the ground with your legs extended in front of you.
Turn your torso and head leftward. Repeat on the opposite side after a 30-second hold.
While lying on the floor with bent knees and an engaged core, the lower back should be pressed into the earth.
Contract your lower abdominals and glutes, folding your buttocks and elevating your pelvis.
Hold for 10 to 15 seconds, then let go. Several occasions.
Kneel on all fours with your knees below your hips and your palms shoulder-width apart.
Exhale and lower the pelvis, pressing the floor away with your hands and knees to round the back like a cat.
Transition between positions steadily for at least five breath cycles.