Come on you hands and knees. Inhaling, lift the chin and tailbone, hollow the spine.
Follow this posture by exhaling into Marjaryasana. Again inhale in chakravakasana, and rest in shashankasana.
Repeat the sequence as you feel.
As an alternative, change the breath, by exhaling into chakrasana and inhaling into marjaryasana.
Apanasana
Lie on your back, and bring both knees up toward the chest
Take hold of each knee with each hand (Do not clasp the hands)
INHALE in this posture
EXHALE, allow the knees to fall in toward the chest. Do not pull the knees
INHALE, let the knees move away from the chest. Allow the arms to straighten to their maximum extension, however, continue to hold the knees
Repeat this movement 5 or more times. After the last repetition, release the grip on the knees and bring the feet onto the floor.
Bhujangasana (Cobra Pose)
Lie down on your stomach. Place your hands beneath your shoulders. Join the legs together, point the toes and tighten the hips and buttocks. Forehead or chin on the ground
INHALE, gently pushing the hands into the ground, raise the chin and chest. You may push down on your hands and gently lift the abdomen off the ground if you wish to
EXHALE, slowly lower the chest back down and the forehead onto the ground
Repeat this movement as recommended. Finally rest in makrasana.
