Technique of execution
Lay down on your back. Keep your arms at a comfortable distance from your body. Place your feet shoulder-width apart. Breathe evenly. Lift your arms up, and lower them back to the floor alongside your head. On the inhale, stretch your arms, and stretch your toes forward. On the exhale, relax. Stretch out. Repeat this exercise 3-5 times without stopping. Focus on your breath. Then bring your arms down to your sides. Spread your arms out to the sides. Press your palms firmly to the floor. Place your right heel on your left toes. Twist your pelvis to the left, trying to reach the floor with your right toes. Then bring your pelvis down to the floor. Repeat this exercise 3-5 times without stopping. Press your shoulders firmly to the floor. Do this one more time on the other leg. Bring your left leg down to the floor. Stretch your arms out to the sides. Bend your right leg and place your foot on your left thigh. Twist your pelvis to the left, pushing your right knee towards the floor. Then bring your pelvis down to the floor. Repeat this exercise 3-5 times without stopping. Press your shoulders firmly to the floor. Do this one more time on the other leg. Bring your left leg down to the floor. Stretch your arms out to the sides. Bend your legs. Pull your knees up towards your belly. Twist your pelvis to the left, then to the right, while holding your knees close to your belly. Repeat this exercise 3-5 times without stopping. Focus on your breath. Then rest your arms and legs on the floor. Bend your legs. Keep your knees about your feet. Lift your hands in front of you. Join your palms together above your rib cage. Twist your torso to the right, pushing your right hand towards floor. Then twist your torso to the left, pushing your left hand towards the floor. Repeat this exercise 3-5 times without stopping. Focus on your breath. Straighten your legs down to the floor, and rest your arms at your sides. Bend your legs. Keep knees above your feet. Keep your arms at your sides. Turn your head right to left. Repeat this exercise 3-5 times without stopping. Breathe evenly. Now link your fingers together and place your head on your palms. Lift your head and push forward slightly. Hold this position for a while. Focus on your breath. Then bring your arms down to your sides. Brace your arms against the floor to lift your pelvis up and down. Repeat this exercise 7-10 times without stopping. Focus on your breath. Bring your legs down to the floor. Breathe evenly. Bend your legs. Grab your knees with your hands and firmly press your thighs to your belly. Relax. Stretch as far as is comfortable. Avoid pain. Press your head, shoulder blades, and pelvis firmly to the floor. Focus on your breath. Then bring your hands and feet down to the floor. Lift your arms up so that your hands are above your shoulders. Begin to shake your arms and legs, so that your hands and feet shake all together. Breathe evenly. Then bring your arms and legs down to the floor. Bend your legs, grab your knees with both hands. And firmly press your thighs to your belly. Roll gently from side to side, massaging the small of your back. Focus on your breath. Then bring your arms and legs down to the floor. Rotate your feet clockwise. Repeat this exercise 3-5 times without stopping. Do this exercise in the other direction. Now move your feet in circles. Move your right foot clockwise, and your left foot counter-clockwise. Repeat this exercise 3-5 times without stopping. Now move your feet in circles: move your left foot clockwise, and move your right foot counter-clockwise. Repeat this exercise 3-5 times without stopping. Keep your arms at a comfortable distance from your body. Place your feet shoulder-width apart. Breathe evenly. The warm-up is over.
