Stabdhasana: Stand straight with your feet shoulder apart.

Raise your arms to shoulder level, elbows bent so that your hands are in front of your chest and your elbows are the same height as the shoulder. Bend the wrist upwards slightly and spread the fingers of your hands. Imagine that you are pressing both hands against a solid object-hold the muscles of the hands, forearms, upper arm and chest region as tightly as if to rush the object you are holding. ocus your eyes in the space between your hands. !old this position for "# seconds, muscles as tight as possible, and repeat $ to % times. &wi'onasana Stand straight with your feet shoulder apart. ()tend your arms behind your bac' and interloc' your fingers. *his is the starting position. Bend forward from the hips, and at the same time, raise your arms behind your bac' as high as possible, without straining. +se your arms to accentuate the stretch to the shoulders and chest. ,oo' forward with your face parallel to the floor. !old for $# seconds before returning to the upright position and rela)ing your arms. Repeat $ to % times Sajah Stabdhasana Sit in vajrasana -sit on your legs, with legs touching the ground., loo' forward and hold your arms straight on the sides so that they are in line at the shoulder level. Stretch your hands bac'wards as though to touch the bac' of the palms together. /eep your bac' straight and your head and nec' in line with the body. !old this position for "# seconds and repeat $ to % times. Bhujangasana ,ie on your stomach with your legs straight, feet together and flat on the floor. 0lace your palms on the floor, below and slightly to the side of the shoulders, fingers forward. 0oint your elbows bac'ward and close to the sides of your body. Rest your forehead on the floor and close your eyes. Rela) your whole body, the lower bac' in particular. Slowly raise your head, nec' and shoulders. Straighten your elbows and raise the trun' as high as you can, using the muscles of your bac' rather than your arms. *hen use your arm muscles to further raise the trun' and arch your bac' more. 1ently tilt your head bac'wards and loo' up. /eep your public bone in contact with the floor and raise your navel. +nless your spine is very fle)ible your arms will remain slightly bent. !old for "# seconds and repeat % times, gradually increasing the time that you hold the posture. bend your arms and lower your body to floor to return to the starting position. +shtasana Sit in vajrasana. Stand on your 'nees and feet together -or separate if more comfortable., feet flat on the floor. If this is difficult, begin with the balls of your feet on the floor. ,ean bac'ward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. &o not strain. 0ush your abdomen forward, 'eeping your thighs vertical, and bend your head and spine bac'wards as far as possible. Support your body weight using your arms and legs, and try to rela) into the stretch. !old in this position for "# seconds and repeat $ to % times, gradually increasing the time that you hold the posture. Slowly release the hands rom the heels one at a time to return to the starting position.