• Lie down flat on your back and lift the right leg straight up without bending the knees. Lift till the leg is 90 degrees, till you feel a stretch at the back of the thigh.
• You can hold the back of the thigh by interlocking your fingers.
• Hold for a minute and release.
• Repeat the entire process with the left leg.
• Do this exercise 2 times for each side.

Start with this if you do zero or less physical activity. After a few weeks, you can progress to the advanced level.

Easy -

• Sit on a chair with both feet flat on the ground.
• Cross your right leg over the left knee and bend forward at the hips.
• Try to touch the ground with your hands.
• Once you reach your maximum limit, stay there for 10-15 seconds and then pulse a little to try to go further down. Hold this pose for 15 seconds and then release.
• Now, cross the left leg over the right knee and repeat the same.
• Do this exercise 2 times for each side.

Advanced -

• Sit with your legs crossed on the mat but with one leg in front of the other flat on the ground.
• Stretch your arms forward and start bending forward from the hip, keeping the back straight.
• Go slowly and try to touch the ground with your palms.
• Stay in this stance for 15 seconds and slowly return to the original position.
• Change the leg keeping the opposite leg in front now and repeat the process.
• Do this exercise 2 times for each side.

• Start with being on all fours. The palms should be on the floor in line with your shoulders while the elbows remain straight. The hips should be in line with the knees which are bent at 90 degrees.
• Exhale and arch your back as high as possible (like a cat) and pull the abdomen in. Tuck your chin in towards your chest.
• Inhale and while looking up at the ceiling, push your back down as much as possible. (like a camel)
• Alternate between these 2 stances 5 times without any breaks. Go with the flow of your breath. Do not hold any one stance.