1. Ashtanga pranamasana or eight-limbed bow pose
- From the plank position, drop your knees to the floor.
- Lower your chest and place it in-between your palms
- Only your toes, knees, palms, chest and shoulders should touch the floor
- Tuck your elbows inwards and point them up
- Ensure that your pelvis and stomach is off the floor
Word of advice: Avoid doing this pose if you suffer from any back ailments.
2. Cobra Pose or bhujangasana
- Lie flat on your stomach with your hands placed under your shoulders
- Keep your feet together, with toes on the ground
- Inhale and lift your head, shoulders, and torso up at a 30 degree angle
- Keep your navel down, broaden your shoulders. Put pressure on your toes.
- Hold the posture for 10 seconds. Slowly bring your torso down and then exhale.
3. Bhekasana or Frog Pose
- Start in tabletop position on both your hands and knees
- Spread the knees out by sliding them wider than your hips. Align your heels are directly behind your knees
- Flex your feet to point your toes outwards
- Now, walk your hands forward and place your forearms on the ground
- Try to lift your stomach away from the ground
- Align your shoulders over your elbows and put your body weight on your forearms and hands
- Relax and allow your hips to hang heavy downward