1.

Hand Stretching Against the Wall (5 times with 10 count) with Crawling (10+10)
1) 2) 3) 4) 5) Stand straight. Take one hand distance from the wall. Raise your hand till shoulder level and move towards the wall. Start crawling on the wall with your fingers and stretch your hands till the level you can. Now move your arms up and down simultaneously. Do it for 10 times. Return back to the starting position by crawling down your fingers on the wall.

2. Deep breathing side and front (10 + 10 )

1st step: 1) Stand straight. Keep your hands at side of your thigh. 2) Raise your both hands sidewise above the head and joined the palms together. 3) Inhale while raising your hands. 4) Now exhale while returning back to the previous position. 2nd step: 1) Stand straight. Keep your hands in front of your thigh. 2) Raise your both hands straight above your head parallel to the ears. 3) Inhale while raising your hands. 4) Now exhale while returning back to the previous position.

3. Tilting Of Spine Sitting On Chair (10 +10 count static)

1) Sit straight on chair; place your hands on knees. 2) Now breathe in and tilt your spine like a curve. 3) Breathe out and relax your spine. Practice for 10 counts 2 times.

4. Dangling (10+10 + 10 times static)

1) Sit straight on chair. 2) Place the feet at higher elevation. 3) Start dangling (moving upward and downward) your feet till the level you can.

5. Quadricep-drill (20+20+10 count static)

1) Sit on an even floor. Place the arms beside or behind the body to give support. 2) Stretch your both legs. Now, contract both the knee muscles and hold for five seconds. (Or count 1 to 5 in your mind) 3) Relieve the muscles after five seconds. Sit Straight. Keep the normal breathing procedure.

6. Lifting Of Buttocks (10+10)

1) 2) 3) 4) 5)

Lie down on your back. Now fold both the legs and rest your feet on the ground. Hands should be aside so that the fingers remain touched with the back of ankles. Then slowly lift your buttocks. Return to the normal position as in step (2).

7. Pelvic Stretching (10+10)

1) Lie down and fold both legs, starting from the knee and bring them close to each other. 2) Start breathing and bring the right knee to the right side and the left knee to the left side, i.e. both the knees on the ground and then return to the original position, both touching each other.

8. Crosswise Knee to Heel Touch (10+10)

1) Lie down straight on your back. 2) Now bend your knees and keep two foot gap in between legs (See the image). 3) Bend the right leg inwards and touch the right knee on left heel as on the picture(Bend according to the individual capacity). 4) Return to the posture of Step 2. 5) Now, Bend the left leg inwards and touch the left knee on right heel (See the image, Bend according to the individual capacity). 6) Return to the posture of Step 2.

9. Dorsiflexion of Ankle Joint (10+10)

1) Lay down in supine position. 2) Raise your right leg at 30 degree. 3) Move the right feet at dorsiflexed position and then at normal position.

4) Lower down your right leg at previous position. 5) Do the same thing with left leg. Do this for 10 times. Follow the same procedure while raising your legs at 45 degree. In case of doing 60 degree and 90 degree you have to bend the alternate legs while raising the other one.

10. Bhujangasana, Resting on Hand (20X2)

1) Lie down on the floor with your face downwards. Chin should touch the floor. 2) Both your toes should be kept together and they should be turned outwards. 3) Place your hands in such a way so that your lower arm till elbow should rest on the floor. 4) Elbow should be parallel to shoulder. 5) When you raise your trunk, your forearms should be touching the sides of the chest. 6) Now put pressure on the hands and raise your body up. 7) Breathing will be normal. 8) Now, hold this position till you finish counting. Rest the body on the floor. Take rest in shabasan in pronation.

11. Ardhashalvasana (20X2) (crossleg)

1) Lie down on abdomen. Hands under thigh. Palm inward. Chin will rest on floor. 2) Raise your right leg, at 35 degree to 40 degree. Hold and count. 3) Then lower the leg on the ground. 4) Do the same thing for the left leg. 5) Rest in shabasan in pronation. 6) Repeat once again. Right leg + left leg is equal to 1 time.

12. Pavan Muktasana (20X2)

1) Lie down straight on your back. 2) Now fold your right leg and place it on abdomen. Left leg should be straight on ground. 3) Hold the right knee in such a way so that the right palm will be on the left elbow and left palm will be on the right elbow. 4) Breathe normally. Then rest your right leg on ground. 5) Repeat in the same way for left leg. 6) Then do in the same way for both legs together. 6) Then take rest in sabasana.

13. Uddiyana in Savasana (10+10) 14. Jastiasana (20X2) + leg pulling with lifting of buttock + Crawling (10+10)
1) 2) 3) 4) Lie on your back with your body stretched and feet facing outward. Hands will be above the head and the palms will rest on the floor facing outwards. Crawl your hands. First right then left. Repeat 10 times.

15. Batakram Kapalbhati on chair (20+20) 16. Suryaved Pranayam on chair (10+10)
1) Stretch the left hand with out any bending and keep on left knee (See the Pic). 2) Assume "Gyana Mudra" on left hand by making a circle with the tip of thumb and index finger touching each other. Rest of the fingers to be opened outwards. 3) Close the index and middle fingers of the right hand. Keep rest of the fingers opened. 4) Block the left nostril with right hands ring finger. Take long breath through right nostril and hold. 5) Then, block the right nostril with the thumb of right hand and exhale through left nostril. 6) Now inhale through left nostril and hold. (Take note that both step 7 and 8 happening on same nostril) 7) Block the left nostril with right hands ring finger and exhale. Again inhale through right nostril and hold. Follow step (4) to (7) herein afterwards.

17. Savasana + relaxation (towel on forehead) (2 mins.)