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Stand with your feet hip-width apart and your hands by your sides on the ground. Take a deep breath out and bend forward, dropping your head to the floor. Maintain a comfortable posture with your head, neck, and shoulders. Return to your normal position after holding the back of your legs with both hands for 45 seconds to two minutes.
Sit down on the ground with your legs stretched out in front of you. Now cross your left leg over your right leg and lay your foot flat on the ground. Keep your left hand on the floor behind you and your right hand on your left leg's knees. To turn towards your back, carefully twist your torso to the left. Stretch your body back as far as possible. Hold this stance for 30 seconds, then turn in front of the mirror and repeat on the opposite side.
Kneel comfortably on the floor, your feet hip-width apart and your arms extended above your head. Try to touch the centre of your back with your left elbow bent. With your left hand, gently draw the elbow of your right hand towards your head. Switch arms and do the same thing.
Sit on the ground with your back straight and knees bent in a comfortable position. Move your bent knees out to the sides so that the soles of both legs meet in the middle and the edges of your legs are laying on the floor. With your hands, grasp the ankles of both of your feet. Slowly drop your body to your feet as far as you can while using your abs. Make sure your knees are parallel to the ground. For 30 seconds to 2 minutes, stay in this position.
Fold your legs together and sit comfortably on the ground. Extend your right hand overhead, resting on your thighs with your left hand. Bend your torso to the left and your right hand to the left. Hold this stretch for 30 seconds before repeating on the opposite side.