Lie on your back with your feet together, legs outstretched and arms beside your body, palms facing down. Interlock your fingers over the right knee as you bend in towards your chest and press the thigh on your abdomen. Inhale here. As you exhale, lift your head and chest off the floor and touch your nose and then your chin to your right knee. Then release your head, then your hand and then your leg.
Interlock your fingers over the left knee as you bend in towards your chest and press the thigh on your abdomen. Inhale here. As you exhale, lift your head and chest off the floor and touch your nose and then your chin to your left knee. Now release your head, then your hand and then your leg. Come back on the mat and relax.
Interlock your fingers over both your knees as you bend them towards your chest and press the thighs on your abdomen. Inhale here and exhale. Lift your head and chest off the floor and bring your nose between the knees. Now release your head, then your hand and then your leg. As you exhale, come back to the ground and relax.
Lie flat on your back with feet together. Stretch your arms out to the sides at shoulder level, with the palms facing down, then the right leg and place the soul of your foot across the left leg and next to the left knee cap. Keeping the left leg straight, gently press your right knee towards the floor. With the help of your left palm, turn your head to the right and look at the right arm. Maintain the right shoulder blade on the floor. Keeping the right leg straight, gently press your left knee towards the floor with the help of your right palm. Turn your head to the left and look at your left arm. Maintain your left shoulder blade on the floor. Come back to the starting position.
Get into a quadruped position. Your niece may be together or slightly separated. This is the starting position. Inhale and raise your head and arch your spine so that the mid and lower back sink towards the floor. Expand your abdomen fully and fill the lungs with the maximum amount of air. Exhale while tucking the chin in. Push the mid and lower back upward and tuck the tailbone inwards at the end of the exhalation. This is one round. Come back to starting position and relax. Sit on the floor, bend your knees and bring the soles of your feet together. Claps your feet with both your hands. Shift your hips forward to bring your heels as close to your body as possible. Lift your knees up and deliberately push down using your elbows as levers to press your inner thigh down. Try to touch your knees to the ground on the downward stroke. Practice 30 to 50. Up and down movements. Visualize the movement as fluttering of a butterfly's wings.
Sit tall in Vajrasana, placing the palms on the thighs just above the knees. Keep shoulders stacked above the hips and do not lean forward. Inhale raise the arms overhead shoulder width apart and elbows straight. Exhale and bent forward from the hips. Torso relaxes on the thighs. Bombs face upwards and one side of your cheek is on the mat. Stay here for a couple of breaths. Inhale and roll the spine up back to starting position.
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