Stand straight, feet together, shoulders relaxed. Weight is evenly distributed on both feet. Hands freely down.
Take a deep breath and, with the breath, raise your hands up with your palms facing inward. Stretch your fingertips towards the sky, breathe deeply.
Get on all fours. Walk your hands a few centimeters forward and spread your fingers wide apart, pressing your palms to the rug.
Slowly straighten your legs, resting on your toes and pillows with your feet, lifting your pelvis up. Your body will look like the letter L. The legs should be shoulder width apart, knees slightly bent.
Keep your body position for three breathing cycles.
Stand with your legs wide apart. Turn your right foot 90 degrees and your left foot 45 degrees in the same direction.
Put your hands to your hips and relax your shoulders. Then extend your arms to the sides, palms down.
Bend the right knee 90 degrees, but not taking the knee beyond the foot. Look at the right palm.
Stay in this position for one minute.
Repeat the same to the other side.
Stand straight, hands at the seams.
Move the body weight to the left leg, put the right foot on the inside of the left thigh. Keep your pelvis straight, but rather feed it a little forward.
After catching your balance, fold your palms in front of your chest in a prayer position.
On inhalation, stretch your arms up, palms apart and look at each other.
Stay in this position for 30 seconds.
Do the same to the other side.
Lie on your back, bend your knees, put your feet next to the buttocks. Hands lie on the floor along the body, palms down.
During exhalation, lift the pelvis up, actively pushing your legs off the floor.
Put your hands on the floor with your palms in the lock directly under the basin. Use your hands to lift your pelvis up until your hips are parallel to the floor. The chin is pressed against the chest.
Hold this position for one minute.