2.SEATED SPINAL TWIST

You can perform it on two ways. Create a 90° angle with your trunk and legs extended sitting on the floor or mat. Slowly bend your right knee bringing it up, and twist to the right at the hip. Use your left elbow as leverage against your right knee and try to reach back as far as you can without pain. Hold for 30 seconds. Then release slowly and repeat with the other side.

If that is too difficult or unpleasant, sit on the floor with your legs crossed and turn to the right and try to reach back as far as you can. Hold for 30 seconds, release slowly and repeat with the other side.

3.CHAIR POSE

Stand with your feet about hips width apart with your toes facing forward. Sit your hips back as if you were about to sit down on a chair and extend both arms over your head. Keep your chest high and pin your shoulders back, away from your ears. Hold this pose for 1 minute, trying to breathe slowly the whole time.