Sit on the floor with your knees bent and feet flat on the floor. Separate your feet to hips’ width and grasp the backs of your thighs. Inhale and tilt your pelvis toward the ceiling as you lower your spine toward the floor. When your lower back touches, pause and take three breaths. Exhale and return to the starting position. Repeat 3 times.
Sit on the floor with knees bent and hold onto your ankles. Lift your feet off the floor and nestle your head between your knees. Smoothly roll backward onto the floor until your shoulder blades touch, then return to the starting point. Use your abdominals for control, especially on the return. Repeat five more times, inhaling as you roll and exhaling as you return.
Sit on the floor with your legs extended in front of you, feet together and flexed. Extend your arms at chest level. Inhale and sit taller, then exhale as you turn your torso to the right, reaching your right arm behind you. Once you hit a stopping point, twist slightly farther. Repeat to the left. Complete four sets.