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.
Spinal Twisting
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.
Ardha chakrasana
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.
Waist Rotation
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.
Sethubandhasana
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.
Natarajasana
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.
