1. Cobra pose with lifting hips
We lay on our stomach. Palms of our hands are on the mat, beneath the shoulders while the legs are spaced and resting only on our toes. While breathing in, we first lift only head, then chest, and stomach last (this is cobra). When breathing out lift the hips. Breathe in – lower the hips, going back to cobra again, and with breathing out we lower our upper part of the body in reverse order – first stomach then chest and in the end head.
2. Plank position
We lay on our stomach. Put the elbows under the shoulders while your palms should be stretched in front of you. Thumbs should be touching so that the arms create triangle from elbows to thumbs. Breathe in and while holding the breath, raise the body from the mat so it stays resting only on elbows and toes. While breathing out we go back to first position.
3. Sitting pose with lifting hips
We sit with legs stretched in front of us and arms little bit behind our breech. While breathing in lift the hips and stretch your entire body. While breathing out, go back to starting position.
4. Balance in table pose
We start by sitting on our heels. Hands are relaxed on our knees. While breathing in, raise in high kneel and raise the arms to shoulder height in front of you.
While breathing out come down in table pose (on all four). While breathing in again, stretch in front of you your right arm and stretch behind you your left leg at the same time.
On your breath out go back to table pose. Finish the exercise by getting back to high kneel with breath in and sit on your heels while breathing out. Next repetition stretch your left arm and right leg.
5. Table pose to dog pose
We start by sitting on our heels. Hands are relaxed on our knees with right palm laying in left one. While breathing in, raise in high kneel and raise the arms to shoulder height in front of you. While breathing out come down in table pose (on all four). While breathing in raise little bit your knees and stand on your toes.
While breathing out raise your hips all the way until your legs are stretched completely. Finish the exercise by getting back on all four while breathing out again, get in the high kneel on breath in, and sit back on your heels while breathing out.