Bridge posture
Lie on your back on the mat, bend your knees, place your legs as wide as your hips. Place your hands along your body, palms down to the floor. Use force from your heels to lift your hips up until your body forms a straight line from your shoulders to your knees.
Note to tighten your buttocks and hold the position for a few seconds. Lower your hips slowly. Perform 3 sets, each set 12 times.
Heel touch
Lie on your back, lift both legs to the table posture (knees bent at about 90 degrees). Tighten abdominal muscles. Slowly lower one leg so that the heel lightly touches the carpet. Keep the ribs and pelvis stable.
Bring your feet back to the starting position and then switch sides. Perform 3 sets, each set 15 times on each side.
Leg stretching on the floor
Lie on your back, legs bent, feet on the floor. Place both hands along your body and gently press your lower back down on the mat. Slide your heel towards your hips and then slowly straighten your legs. Retract your legs to the starting position and switch sides. Perform 3 sets, each set 10 times for each leg.
