Start the cycle of stetes here.
How to perform: stand up straight, spread your legs wide, tighten your kneecaps, place your hands on the pelvis. With an exhalation, lean forward, lower palms on the floor under the shoulders. Push the ribcage forward, stretching the spine. As you exhale, bend your elbows and lower the crown on the floor, keeping your body weight on your legs. Stay in the pose for 30 seconds, keeping your breathing even. While inhaling, raise your head and straighten your elbows, then rise and join the feet together.
What is the use: posture strengthens the muscles of the neck, as well as the muscles of the back of the thigh.
How to perform: Sit and stretch your legs in front of you. As you exhale, lean forward, stretch your arms and grab your big toes. Extend the spine and try to bend your back. Stay in the pose for 30 seconds, keeping your breathing even. As you inhale, get up and relax.
What is the use: posture rejuvenates the spine and stimulates the abdominal organs.
How to perform: Lay down on your stomach, stretch your arms along your body, turn your palms toward the ceiling. With an exhalation, tear off your feet, hips, arms, chest and head from the floor. Stretch your arms and legs back. Stay in the pose for 30-60 seconds, keeping your breathing even. Exhale, get down on the floor.
What is the use: The posture stretches the spine well and helps align the intervertebral disc displacement.