1. Baddha Konasana 

Sit on the floor keeping your back straight and bring the soles of the feet together in front of you and hands hold them. Inhale to lengthen the spine and then, exhale and bend forward from the hips, keeping the spine long. Breathe in and out as you feel your muscles relaxing. 

2. Janu Sirsasana 

Sit on the floor with your legs extended straight in front of you. Bend your right knee and open the hip, bringing the sole of the right foot into the inner left thigh and the right knee toward the ground. Inhale to lengthen the spine and exhale as you bend forward from the hips over the left leg, keeping the spine and neck long, and place the hands on either side of the left leg. Repeat on the other side.

3. Upavistha Konasana

Sit upright on the floor and extend the legs in front of you in a v-shape while placing hands behind the buttocks for balance. Inhale to lengthen the spine and exhale and bend forward from the hips, with hands in front of you. 

4. Viparita Karani

 Sit sideways against a wall and bring up one leg then the other to attain a position where your back with legs are extended up the wall. Extend the arms along your sides with palms facing up. Close your eyes and breathe to relax. 

5. Reclined twist

Lie on your back and bring the knees into the chest. Extend your left arm to the side at shoulder height with palm facing up. Keeping your knees high, slowly bring them out to the right until they reach the floor. Place your right hand on top of the right knee. Look straight up at the ceiling. Repeat on the other side.