SITTING FORWARD BEND

sit on the floor, spread the legs as wide as you can, place hands on the floor in front of you and with a straight spine come forward and down. stretch the spine look forward and place the weight of the body on your hands, not the belly. keep for a few breaths.

SITTING SIDE STRETCH

continuing from the pose above, place the left hand on the inside or the outside of the left leg, reach with your right hand above the head and to the left bending the whole body to the left as far down as it feels comfortable. you should feel a nice stretch in your right side of the body. keep for a few breaths.

...same as above to the other side.

STANDING FORWARD BEND

stand with your legs apart. place the hands on the floor in front of you, while keeping your knees as straight as you can. look forward and lengthen the spine. keep for a few breaths.

STANDING FORWARD BEND with TWIST

from the pose above place your left hand on the sacrum bone, lift the elbow up and look up to the ceiling, twisting your body as much as you can to the left. keep for a few breaths.

...same as above to the other side.