Opposite Arm & Leg Lift
Get on all all fours, reach your right arm forward.
At the same time, stretch your left leg back and flex your foot.
Hold for 5 seconds, then release and repeat using the left arm and right leg; that's one rep.
Do 10 to 15 reps.
Position yourself resting on your knees and toes.
Place hands in front of you, shoulder-width apart, and fingers spread.
Tuck in the abdominals, keeping your upper body in a straight line.
Slowly inhale and lower your chin to just above your fingertips.
Exhale as you press up.
Lie flat on the floor, on your stomach.
Prop your upper body up on your elbows, forearms facing front.
Next, come up slightly onto your knees, toes on the floor.
Finally, lift up onto just your toes, keeping abdominals tucked to support your lower back.
Hold for as long as you can, then relax back down onto the floor.
Sit on your heels, lower your head on the mat, stretch your arms forward.
Go to the table pose.
Push with your hands and straighten your legs.
Extend your pelvic bones up and heels down.
Let your head hang freely, stretch your waist.
Take the plank pose.
Bending your arms, lower your pelvis and thighs.
Straighten your arms.
Try to arch and look up keeping your arms and legs straight and not touching the mat with your knees.
Put the tops of your feet on the mat.