Ushtrasana
• Kneel on the floor, keeping the thighs and feet a little apart, toes pointing back and resting on the floor.
• Rest the palms on the hips; stretch the thighs; curve the spine back and extend the ribs.
• Now exhale, place the right palm on the right heel and left palm over the left heel.
• Press the feet with palms, throw the head and neck backward.
• Keep the body weight on the arms.
• Remain in this position for about 30 seconds while keeping the breath normal.
• Release the hands one by one and return to kneeling position and then sit on the floor and relax.
Bhujangasana
• Lie down in prone position, with legs straight and feet extended and together.
• Keep the forehead pressed to the ground.
• Completely relax the body in this posture.
• Then breathe in, press the head back and slowly raise the head and shoulders off the ground by bending the neck and back muscles.
• Straighten the arms gradually but without any unusual pressure on them: look at sky; hold the breath.
• Keep the navel very close to the ground.
• Try to maintain the posture as long as you can.
• Exhale and slowly return to the normal position; the forhead and chin touching the ground; and relax.
• Repeat it 2-3 times.
Shalabhasana
• Lie face downwards on the floor, hands and legs stretched, legs together, arms by sides, hands tightly clenched.
• Stretch the neck out but the chin on the floor and not the face.
• Inhale and raise both the legs together as high as possible without any bend at the knee.
• Hold the position for maximum duration, exhale and lower the legs slowly.
•Repeat the process 2-3 times.