Sit straight with your legs out in front of you. Pull your toes toward you with your feet together. Stretch your arms up.
Bend your hips to your thighs aggressively. Head below knees, chest against thighs. Reach out and grip your feet. 30–60 seconds.
2. Plow Pose
Recline on the ground. Arms at your sides, palms down. Raise your legs to 90°. Take your feet above your head and grip your hips.
Stand with your toes on the ground. Restore your arms and keep the stance for 30–60 seconds.
3. Wheel Pose
Recline on the ground. Hands by your sides. Bend your knees and plant your feet. Keep them shoulder-width apart and towards your buttocks.
Fold your arms backward toward your face and position your palms near your ears with your fingers directed toward your shoulder.
Lift your body off the floor, balancing on your four limbs and head down. Be still. 1–5 minutes.
4. Shoulder Stand
Recline on the floor. Arms and legs together. Lift your legs, buttocks, and back quickly using your shoulders and arms.
Handle your back. Keep your legs straight and lean on your shoulders and arms. 30–60 seconds.
5. Head Stand
Kneel and rest your forearms. Fingers together. Shoulder-width elbows. Put your head on a blanket and clasp your hands. Raise your knees and thighs in an inverted V.
Lift both feet off the floor. Take them up at a 90-degree angle with your spine straight and torso long. Balance your weight on both forearms. Keep the posture for 10 seconds.