Lie on your stomach on the ground, grab the outside of your feet or ankles from behind with your hands, and pull them toward you.
Lift your torso and legs off the ground. Keep your hips in line and your legs parallel to each other.
Open up your shoulders by pressing down on the soles of your feet, as well. Take a few deep breaths and then release the pose.
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5 Chair pose
You can begin by standing with your feet together or slightly apart.
Don't go any lower than if you were sitting in a chair while doing this exercise.
Maintaining an upright posture is important, so don't arch your back or let your tailbone stick out. The spine should be kept in a straight line at all times.
Raise your hands so that your palms are facing inward. As you raise your arms higher, you'll notice a greater stretch in your shoulders.
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6 Low cobra pose
Put your hands near your ribs and bring your elbows in toward your sides while lying on your stomach.
Lift your chest to maintain as little weight on your hands as possible. Instead, focus on your back muscles.
You can use your breath to your advantage, increasing your inhalation when staying in the initial position and decreasing your exhalation while lifting your weight onto your hands.
You can also raise both your chest and hands above the ground in this stance. Your back will be more active as a result of this. Hold this position for a few deep breaths.
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7 Locust pose
Lie on your stomach first and reach back toward your feet with your hands.
Take a few deep breaths and raise your shoulders, arms, and legs in the air as high as you can get them.
You can also spread your arms out in front of you or forward. Stay in this pose for as long as you can maintain it.