Preparing the
Body with breath
& movement.

• 1Slowly tilt your head upward, then downward toward the chest.
• 2Gently turn your head from left to right and back.
• 3Tilt your head to the right shoulder, then the left. Hold each side 15–20 seconds.
• 4Rotate your head in a full circle clockwise, then reverse.

• 1Raise shoulders toward the ears, then lower gently. Hold 15–20 seconds.
• 2Roll shoulders forward and backward in a circular motion.
• 3Rotate shoulders clockwise, then anti-clockwise.
• 4Hands on shoulders — rotate elbows forward and up, aiming to touch.

Inhale while lifting, exhale while lowering. Keep breathing slow and steady.

• 1Feet shoulder-width apart. Arms out, gently turn the torso left, then right — 6 reps each side.
• 2Right arm overhead, lean left. Hold 15–20 sec. Repeat other side, 2–3 rounds.
• 3Arms extended overhead, rotate hands clockwise 6×, then anti-clockwise 6×.

• 1Sit, legs extended. Fold the right knee to chest and circle gently 6×, then switch legs.
• 2Lie on your back, lift legs, cycle clockwise 6 rounds, then anti-clockwise.
• 3Raise both legs to 90°, hold briefly, lower slowly. Repeat 4–6 times.
• 4Seated, inhale arms up; exhale and fold forward reaching toes.

• 1Sit with legs extended, toes together.
• 2Point toes forward, then pull back toward you — smooth and controlled.
• 3Rotate both feet anti-clockwise, then clockwise. Avoid jerking.

• 1Legs spread wide. Left hand behind the back, raise the right arm and bend to hold toes or ankles, forehead toward the knee.
• 2Switch sides — right hand behind the back, reach with the left hand.

• 1Legs spread wide, fingers interlocked. Rotate the upper body from right to left, head low, reaching the left side.
• 2Switch and continue from left to right in a controlled churning motion.

• 1Come onto hands and knees, tabletop position.
• 2Inhale, drop the belly, lift chest and tailbone — Cow.
• 3Exhale, round the spine, chin and tailbone tuck in — Cat.
• 4Move with the breath, repeat 6 times.

• 1Stand with feet hip-width apart.
• 2Exhale, fold forward from the waist, reach toward the toes.
• 3Keep knees straight, or slightly bent at first, straightening over time.

• 1Sit with soles of the feet together, holding the feet with the hands.
• 2Gently press the knees toward the floor. Hold 30 seconds.

• 1Left leg extended, fold the right leg — sole against the inner left thigh.
• 2Hold the right foot, flutter the knee up and down like a butterfly.
• 3Switch legs, then bring both feet together for the full pose and flap both knees.

• 1Sit upright, legs extended and together.
• 2Bend forward, return upright in a smooth rowing rhythm.
• 3After a count of six, repeat in the anticlockwise direction.

• 1Sit with legs spread comfortably apart.
• 2Hold the toes or ankles, bend forward as far as possible without strain.

Flexibility improves gradually with regular practice.

• 1From a kneeling lunge, slowly extend the front leg forward, back leg backward.
• 2Keep hips square and back straight. Hold 30 seconds.

• 1Lie on the back, bend knees, hands near the shoulders.
• 2Lift hips and chest gradually into a backbend.
• 3Hold, and breathe steadily.

• 1Start in downward dog — hips lifted, heels reaching down.
• 2Shift forward into a strong plank, shoulders over wrists.
• 3Engage core and thighs, move back to downward dog. Repeat 6 times.