1. Slopes dynamics. With breath stretch upward arm, exhale go off into the slope with a straight back. Smooth motion, at a comfortable pace. You can just bend your knees if you have a bad stretch. Repeat 10 times.
Purpose - cardio, stretching the rear surface of the body.
2. Frog. From the previous posture inspiratory bend your knees and lower the hips down, leaning on the toes, knees apart. With an exhalation, lift your pelvis up. Straighten legs, it allows stretching. Repeat 10 times.
Purpose - cardio, strengthening and stretching legs.
3. Squares. Lie on your side in a line. Let your arms help keep the balance. Raise both legs off the floor and hold for 10 breaths. After make a 10 lifts legs up and hold them again in statics 10 breaths. Repeat on the other side.
The purpose - to strengthen the quadratus lumborum.
4. Power. Lie on your back. Bend your left leg at the knee, pull right up. Raise the head, shoulders and shoulder blades off the floor and stretch your hands on the right foot. Hold for 10 breaths, then do 10 micromovements forward and upward for the right foot and then hold the position for another 10 breaths. Relax and repeat on the other leg.
The purpose - to strengthen the abdominal muscles.
5. Flexibility. Navigate to pose on her knees and palms (posture cats). With breath pull your right leg back, straightening the spine. With an exhalation, press the right leg knee to the forehead, rounded back and hands pushing off the floor. Make 30 movements. Then pull the right foot back and tighten your abdominal muscles stretching. Hold for 10 breaths. Relax and repeat on the other leg.
Purpose - cardio, strengthening the muscular system.
6. Dove. postures from cats pull your right knee forward and pull the left heel back, dropping the crotch to the floor. Lower abdomen on the right thigh and forehead - on his hands. Relax for 20 breaths.
Purpose - stretching and relaxation.
7. Belly breathing. Sit in a simple cross-legged posture, straighten your back. With an exhalation, draw the abdominal muscles inward, with the breath - relax. Start slowly and, if the exercise is obtained easily, accelerate the pace of contraction of the muscles. Make 100 breaths. Then hold down the right nostril and take 50 breaths. Repeat this exercise by holding the left nostril.