Continue to lie on your chest, with your arms along the sides of your body, palms up
Stand up straight with your feet parallel, about as wide apart as your hips. It tones the spine and soothes and relaxes the mind. This exercise strengthens internal functioning of the liver, stomach, spleen, and kidneys. Repeat the pose with your other leg.
Maintain the pose for a few seconds and come back slowly to the original seated position. Turn your head and torso to your left. Gently turn your torso to the left, press your right forearm against the outside of your left knee, and grasp your right leg below the knee. Put your left hand on the floor behind you. Raise your left leg so that your foot is on the floor near your right knee. Sit with your legs stretched out in front of you. It also releases tightness in the shoulders, upper back, and neck. This pose increases circulation in the liver, spleen, adrenal glands, and kidneys. Try raising one leg at a time.
If you find it difficult to raise both legs together in the beginning, do not strain. Then release your legs slowly. Hold the pose for a few seconds while breathing easily. Raise your legs in a straight position, extending them upward and back. Let your chin rest gently on the floor. This posture strengthens your lower back, aids in digestion, and balances the bladder, prostate, uterus, and ovaries. Relax completely. Stand with your weight distributed evenly on both feet. Bend your elbows, slowly lowering yourself until you are lying comfortably, resting your right or left cheek on the floor.
