Lie facing the wall and place a pillow under the waist. Lift the legs until the heels and knees are parallel, then place both hands beside the body with the palms facing upwards. Hold this position for 2 minutes, then gently bend the knees and slide both legs to the sides.

Lie on a pillow in a prone position, then lock your fingers behind your back. Take a deep breath, bend your back and toes, and try to reach your heel with your hand. Slowly lower and exhale. Repeat 5-10 times.

Sit with your legs wide open, place a pillow in front. Straighten your back, take a deep breath. Exhale slowly and stretch your arms forward, lie down on the pillow.

Lie down in a supine position on a pillow, bring both legs together and stretch the knees to the sides. Keep your hands relaxed, then extend them along the body with palms facing upwards. Take a breath and hold this position for 3 minutes.

Lie down in a supine position, bend your knees and bring them together. Slowly, tilt your legs to the side and hold with your hands. Stay in this position for 1 minute, then switch sides. Repeat 2 times for each side.

Lie comfortably with your back on the pillow. Spread your legs a little, then place your hands on the sides with your palms facing upwards. It is important to remember that the spine and head are in a straight line.