1. Chair pose
Stand erect in Tadasana. Gently bend your knees and lower your buttocks as if you are seated on an imaginary chair. Inhale and extend your arms over your head. Hold the pose for 20 seconds as you keep the flow of your breath going. Release.
2. Warrior pose II
Widen your legs such that they are a little more than hip-width apart. Twist your right heel with the toes pointing outwards, and use your left heel to ground yourself. The arch of your left heel must be in line with your right foot. Lower your hips and then radiate your energy out as you stretch out your arms such that they are in line with your shoulders. Turn your gaze forward and hold the pose with integrity. Breathe slow and strong as you hold the pose for 20 second and then release. Repeat on the other side.
Stand in Tadasana. Lift your right foot and swing it behind such that your right leg is parallel to the ground. Bend your knee, reach your right arm to the right foot and stretch. Once you settle down, stretch your left arm forward. You could keep the palms stretched out or assume the Gyan Mudra. Look at your left fingers. Hold the pose for 20 seconds as you take long, deep breaths. Release and repeat on the other side.
4. Camel pose
Sit in Vajrasana. Lift your hips and raise your body such that the hip muscles and calf muscles are perpendicular. Open up your chest and lean back. Reach your arms for your feet, making sure your arms are stretched out. Gently hang your head as you gaze at the back. Hold the pose as you take long, deep breaths. Release.
5. Head to knee pose
Assume the Dandasana. Fold your left knee such that the left foot is placed on the right thigh. Stretch your arms up, fold your torso, and reach out for your foot with your arms. Breathe into your right abdomen. Hold fpr 20 seconds and release, and repeat with the other leg. Although you are meant to touch your head to your knee in this asana, what is more important in this pose is keeping your back straight.
Squat on the floor, making sure your feet are together, and your buttocks are off the floor. If you are comfortable, lift your body on the balls of the feet. Join your palms at the center, and rest your elbows gently on the sides of the knees. Push your knees with your elbows as wide as possible. Hold the pose for at least three breaths. Release.
Sit in Dandasana. Then, lift your legs off the ground. When you manage to balance, lift your hands off the floor, and stretch them out in front of you. Work towards creating a ‘V’ with your upper and lower body. Breathe long and deep. Release.