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Step 1
Sit on the ground and breathe for several minutes to relax and center yourself.
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Step 2
Spread both legs out to the sides in a comfortable position.
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Step 3
Exhale slowly while deliberately inverting both ankles. Turn the ankles upward.
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Step 1
Lie on your back. Bend your knees and bring your feet up toward your buttocks.
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Step 2
Clasp your hands behind your thighs to avoid hyperflexing your knees. This hold stabilizes the knee area.
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Step 3
Exhale slowly while you draw your knees toward your chest and shoulders. Bring your hips off the floor at the same time.
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Step 4
Extend you legs slowly one at a time to avoid any pain or spasms in your lower back.
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Step 1
Lie on your back and turn on one side.
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Step 2
Bend the knee on your upturned side and raise the heel to your buttocks.
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Step 3
Exhale slowly and clasp your ankle.
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Step 4
Draw your heel to your buttocks, but do not over compress the knee. Avoid arching your lower back and twisting your pelvis. Visualize pulling your tailbone between your legs. Make sure your pelvis rotates backwards.
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Step 1
Stand with your back to the wall. Place your hands behind your back.
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Step 2
Rest your hands on the wall at shoulder height with your fingers extended forward.
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Step 3
Breathe out and bend your legs while lowering your shoulders.










