Lower your back to the floor and lie down on the floor . Rest your shoulders and head on the floor. Move your weight from side-to-side and gently scoot your buttocks close to the wall. Let your arms rest open at your sides, palms facing up. Now Let the heads of your thigh bones release and relax, dropping toward the back of your pelvis. Close your eyes gently. Hold for 5-10 minutes, keep doing deep breathing. Now To release, slowly push yourself away from the wall and slowly slide your legs down to the right side. Keep your hands behind to help press yourself back up into a seated position.
Ly down flat on your stomach on the floor . Lift your upper body by bringing your elbows directly under your shoulders with your forearms flat on the floor. Keep the forearms parallel to one another. Press your palms and your forearms firmly into the mat while sliding your shoulders away from your ears. Keep your leg muscles and the tops of your feet pressing into the mat. Your feet should be about hips’ distance apart. Stay in this position for 5min and keep deep breathing.
Position yourself on the floor on your hands and your knees with your knees just wider than hip space apart. Turn your toes in so as to touch as well as push your hips backwards bending your knees. Once you reach a comfortable seated position, extend your arms forward completely and allow your head to fall forward into a relaxation position. Hold this pose for 20 seconds and slowly return to starting position. Repeat this for at least three times. If you have shoulder pain then places your arms on either side of your body and extending towards your feet.
Two knee twist
Yoga position Cat/Cow
Kneel down on all fours with your hands beneath your shoulders and your knees directly below your hips. Exhale and gently arch your spine. Inhale, tighten your core muscles and round your back, like a cat. Move slowly between movements and hold in each position for 5-10 seconds. Repeat 10 times. Keep breathing.