Lie on your stomach palms to the side of your
shoulder. Slowly raise your head and straighten the elbows. The arms may or may not be straight.
Hold the position for few seconds. Slowly release the upper back by bringing the arms,
lower the navel, chest, shoulders and finally the forehead to the floor.
Lie flat on your stomach, bend your leg upwards and hold both the ankles with your hands.
Inhale while raising your thighs and chest simultaneously arching your spine as much
as possible.Hold the position for as long as its comfortable. Exhaling return to the
original position. Sit in Vajarasana. Stand on your knees with
your hands close to your thighs. Stretch your arms up lean backward and slowly reaching
the heels with your hands. push the hips forward and bend the spine as far as possible. Remain
in this final position for as long as its comfortable. return to the starting position
by slowly releasing the hands from the hips one at a time.Its important that this asana
is followed by a forward bending asana like Shashankasana.
Sit with the legs all stretched. Slowly bend forward and try to grasp your big toes with
your fingers. Try to touch your knees with the forehead. Hold the position for as long
as its comfortable. You can ask your instructor to help you with this asana,
Sit with the legs stretched out. Bend the left leg. Place your foot close to your hip.
Bend the right leg and bring the foot behind the left knee. Inhaling place your left arm
over the right knee rotate your torso placing your hand next to the left thigh. Look over
to your right shoulder. Hold the posture for a few seconds. Reverse the movement to come
out of the posture and repeat on the other side.