Strengthen Your Back !

Lie on your back and take few normal breathes(Refer. Savasana)

Technique 1

1.  Spread your hands and bring your hands to your shoulder level on the sides.
2.  Bend your knees and drop both your legs to your right.
3. Bring the bent legs towards your arm.
4. Turn your head to your left(opposite to your legs) and relax your shoulders.
5. Breathe and feel the stretch.
6. Bring the knees back to the center.
7. Drop the bent legs to your left towards your left arm.
8. Turn your head to your right with relax shoulders.

Technique 2

1.  Bend your legs with knee facing up.
2.  Space 1 foot gap between legs.
3.  Bend both your legs towards your right side.
4.  Ensure your left knee touches the heel of the right leg.
5. Turn your head to your left(opposite to legs) by relaxing the shoulders.
6.  Repeat steps 3-6 on left side.

Technique 3      

1.  Straighten your legs.
2.  Stack your left foot on top of right foot (Place the left heel in between toe fingers).
3.  Twist your feet on right by making sure both feet touch the ground on right.
4.  Turn your head to your left(opposite to legs) and relax your shoulders.
5. Repeat steps 2-4 with right foot on top of left.

Technique 4    

1. Straighten your legs.
2. Keep your arm on the sides at your shoulder level.
3. Bend your right leg and move towards your left arm
4. Try to make your right knee touch the ground by keeping the left leg straight. 
5. Turn your head on the right with relaxed shoulders. 
6. Repeat steps 3-5 with your left leg on right side.

Advance Poses 

1. Sleep on your back with hands in chest and abdomen.
2. Take deep breaths and watch your breath.
3. Take your hands up and stretch both legs and hands
4. Bend the knees and bring it close to forehead. 
5. Straighten the leg on left side without touching the floor and bring it close to the head. 
6. Turn your head to right and relax your shoulders. 
7. Repeat on the other side. 

Technique 5 

1. Straighten your legs.
2. Keep your arms on the side at your shoulder level.
3. Bring your right leg towards your left and hold your right toe with your left hand.
4. Turn your head to your right with relaxed shoulders. 
5. Repeat steps 3-5 by holding your left toe with right hand. 

Cool down - Refer Jhulana Lurhakanasana