Forward/Backward Bend

Instructions:
❖ stand straight with your legs apart
❖ inhale bring your hands on the waist
❖ exhale and bend forward from the waist keeping the knees straight
❖ bend down as much as possible
❖ inhale and come back to initial position
❖ exhale and bend backward
❖ inhale come back to initial position
❖ this is one round
❖ repeat one more time

Side Bends

Instructions:

•  stand straight with your legs apart
• inhale bring your hands on the waist
• exhale and bend the body in the waist to the left side
• keep the knees straight
• inhale and come back to initial position
• exhale and bend the body in the waist to the right side
• inhale and come back to initial pose
• this is one round
• repeat one more time

Upper Body Rotation

Instructions:
❖ stand straight with your legs apart
❖ inhale bring your hands together above the head
❖ exhale and bend forward from the waist keeping the knees straight
❖ inhale rotate your upper body to the left
❖ continue inhaling and bend to the back
❖ exhale and bend to the right
❖ continue exhaling and bend forward
❖ inhale and go back, rotate to the right
❖ keep inhaling and rotate to the back
❖ exhale and rotate to the left
❖ keep exhaling and rotate to the front
❖ get back to initial standing pose
❖ this is one round
❖ repeat one more time

Shoulder Rotation

Instructions:
❖ stand straight with your legs apart
❖ your hands on the shoulders
❖ breathe normally
❖ start rotating your arms in big circles to the back – 5 circles
❖ repeat rotation to the front – 5 circles
❖ release the hands and get back to initial standing pose

Wrists Rotation

Instructions:
❖ stand straight with your legs apart
❖ bring your hands in front on the shoulder level
❖ start rotating your both wrists
❖ rotate 5 circles to the outer side, then 5 circles in the opposite direction
❖ release the hands and get back to initial standing pose

Head Rotation

Instructions:
❖ stand straight with your legs apart
❖ bring your hands on the waist
❖ bend the neck forward and start rotating to the left, to the back, to the right and front
❖ rotate back to the right, back, left and front
❖ repeat one more time
❖ straighten the neck and release the hands, come back to the initial standing pose

Swinging While Standing Pose

Instructions:
❖ stand straight with your legs apart
❖ raise the arms over the head, keeping the elbows straight
❖ bend forward and swing the trunk down from the hips
❖ allow the arms and head to swing through the legs
❖ be tension free like a rag doll
❖ return smoothly to the upright position with the arms raised
❖ inhale forcefully through the nose while raising the arms up and exhale forcefully while swinging downwards
❖ repeat 10 times