Then slowly lower your body and sit down on your heels again. Next, lift your buttocks off your heels until you are in a kneeling position. Hold your head, neck, and spine in a straight line. Place your hands in your lap, palms up. Kneel down, sitting on the flats of your feet, with heels apart and your big toes crossed. This exercise prepares your body for the other postures, strengthening your pelvic area and back. Rest for a few seconds. Repeat five times in each direction, then slowly stretch your legs out until you are lying on your back. Roll to the right until your right wrist touches the floor, then roll to the left. Raise your head slightly. Lie on your back, draw your knees up to your chest, and clasp your hands over your knees. Start with your right foot, massaging your toes and sole and gradually pressing and releasing up your calf, thigh, and waist.
Support your back with your hands above your hips, keeping your elbows in toward your body. Slowly raise your legs to a half-vertical position, over the waist. Lie on your back. This posture enlivens the endocrine system and the thyroid gland, relieves mental fatigue, makes your spine more flexible, and has a soothing effect on your body. Repeat the exercise, using your other leg. Hold the pose for a few seconds, then slowly release it and come up to a sitting position. You can bend your right knee if you need to. Bend forward and touch your right foot with your hands, arms outstretched. Bend your left leg so the sole of your foot is touching the inside of your thigh. Sit and stretch your right leg in front of you. Repeat, moving slowly and smoothly.
