Posture: Sit up straight with the legs stretched out. Bring the left leg under the buttocks so you sit on the left heel. Place both hands palm down next to the hips.

Breath and Movement: Inhale deeply As you exhale bend forward. Inhale, come back up.

Posture: Sit up straight and extend both legs forward. With the palms beside the hips.

Breath and Movement: inhale deeply and exhale. bending forward. bringing the nose toward the knees.

Posture: Lie down on the back.

Breath and Movement: As you exhale. sit up. grasp the toes. and bend forward. Inhale and lie down again. Mentally vibrate Sat on the inhale and Nam on the exhale.

Posture: Begin by resting on your back.

Movement: Raise the legs slowly up until the feet touch the ground over the head then let the legs back down. Sit up and grasp the toes. Continue alternating between the two postures. Move smoothly and continuously.

Posture: Lie down on the back.

Movement: Bring the knees into the chest and press them close with your hands. Then extend the legs straight. Then sit up bending forward into Forward Bend. grasping the toes. Continue the cycle.

Posture: Bend forward and grasp the toes with the legs out straight.

Movement: Do not let go of the toes as you roll back on your spine into Plow Pose. Roll back and forth without letting go of the toes.

Posture: Lie flat on your back and relax completely.