- Sit in any position that is comfortable for you. Say the words of a prayer, or just sit in silence for a minute or two and enjoy the silence. Behind your back, grasp your right wrist with your left hand, lean forward and touch the floor with your forehead. Lean slowly forward three to four times.
- The next exercise is dorsal stretching. Lie on your back with your arms extended over your head. Inhale, raise your head, shoulders and torso over your back, arms parallel to the floor. Hold on for a little while in this position. Exhale. Return to starting position. Relax. Repeat all these movements 5 times. Stretching activates your back muscles and reduces belly fat.
- Bouncing. It consists of 4 steps. Stand up straight with your arms lowered to the sides of your torso. Slow bouncing. Start bouncing slowly on your toes, constantly increasing the speed according to your ability and slowing it down 20 times. Continue bouncing slowly. Bouncing back. Lean forward a little and start reaching with your heels to your buttocks, gradually increasing your jumping speed. Repeat this about 20 times as quickly as possible, gradually reduce the speed, but do not stop during the exercise. Now go back to slow bouncing.
- Jumping forward. Lean back a little — lift your knees to almost level with your chest. As your speed increases, try to lift your knees higher and higher. Continue doing this about 20 times as quickly as you can. Then return to slow bouncing.
- Bouncing to the side. While jumping, reach with your heels to the buttocks. Increase your speed by lifting your heels as close to your elbows as possible. Do this exercise as quickly as you can. Then gradually decrease your speed and return to slow bouncing. Return to the starting position and relax.
- Bends forward and backward. Stand up straight with your arms at your sides in the tadasana pose. Stretch your arms straight over your head, palms facing forward. Inhale and, bending back with your arms above your head, exhale leaning forward and lower your arms as low as possible. Start slowly, and gradually increase the speed as much as you can. Repeat this 20 times. Also, gradually reduce the speed to a complete stop. You can also stand with your legs apart to allow your hands to pass between your legs. Then, as you inhale, raise your arms above your head and bend backward as you exhale, bend forward. Repeat this 20 times.
- The pose is a half-bend. It helps curl your back, which is very important for people who don’t move much. Regular posture has a positive effect on the musculoskeletal system and makes the spine stronger. Asana helps to improve the process.
Also, the pose performs a massage of the abdominal organs. Bend your right leg at the knees and place your heel about 10-12 cm from the groin, place your left leg at the right thigh near the outside knee. Place your right hand around the outside of your left knee, it should go between your chest and knee. Then grab the big toe of your left foot, your right shoulder snuggling against the outside of your left knee. Grasp your back with your left hand and try to reach your right thigh. Look back over your left shoulder. The vertically raised knee provides a fulcrum to get the straightest twist — don’t sit on your heels. Hold this position for about a minute.