Paschimottanasana
• Sit on the floor with legs stretched straight out in front of the body.
• Exhale and bend forward to catch the big toes with the fingers and thumb.
• Keep the knees stiff and lower the elbows downwards on either side of the knees.
• Hold the position for a few seconds.
• Breathe in and pull the trunk lower, toward the legs, slowly and very gently, without any excessive strain.
• Try to touch the knees with your forehead to complete the pose.
• Remain in the pose as long as you can easily and comfortably and then return to the basal sitting position.
• Relax and repeat the exercise 2-3 times.
Ardha Matsyendrasana
• Sit on the floor with the legs extended in front, and feet together.
• Double up the right leg and place the foot against the outside surface of the left knee with the ankle touching that knee.
• Keep the right foot flat on the ground, parallel.
• Now place the left arm against the knee of the bent right leg, the armpit resting on the knee.
• Bring the left hand up to the extended left leg and try to touch the shin or if possible the right foot.
• Turn the body to right, placing the right arm behind the back.
• Give easily possible twist to the back and neck without excessive strain.
• Remain in the final pose for a few seconds and then slowly return to the starting position.
• Repeat the exercise by changing the leg to the other side.
Naukasana
• Lie flat in supine position.
• Keep the legs extended in front, arms straight at the sides, palms facing down.
• While inhaling lift the legs, arms, trunk and head.
• Raise the head and feet not more than a foot (30 cm).
• The arms should be raised in the level of toes.
• Remain in this position as long as you can comfortably.
• Return to starting position while exhaling.
• Relax the whole body.
• Repeat the exercise for 4-5 times.