1. Dhanurasana (The Boat Pose):
- Lie straight on the ground in a face-down position
- Start folding your knees so that they are at a 90˚ angle from your body
- Move your hands back and hold your ankles so that your body forms a bow shape
- At this point, only your stomach and your pelvis should be touching the ground
- Hold this position for 20 seconds, relax your muscles, and take deep breaths before repeating.
2. Vajrasana (The Thunderbolt Pose)
- Sit on your knees with your spine straight and your arms by your sides
- Make sure your feet are lying flat on the ground, with the soles facing upward
- Gently lower your torso onto your calf muscles, so that your backside is resting on your heels
- Hold this position for as long as possible, with your arms folded while taking deep breathe.
3. Matsyasana (The Fish Pose)
- Sit cross-legged like the Padmasana and take a couple of deep breaths
- Thrust your hands back, lay them flat on the ground, and lie down facing the ceiling.
- Using the force of your hands and your waist, raise your torso (chest and neck) upwards and let only the crown of your head rest on the floor
- Remove your hands and place it on your feet, or on the ground beside you, in a relaxing position
- Unfold slowly and lie straight before doing again