1. Kneel on the bed/yoga mat and fold forward slowly. Reach forward, touch your forehead and relax. Every time you exhale, press down a little. Hold 10- 15 seconds.

2. Kneel on the bed/yoga mat, slowly raise your hips and let your body fold. Legs should be straight, knees should not be bent, and the hind feet should feel the stretching of hips and the back of legs. Breathe evenly for 5- 10 second.