814159_female_stretch.jpgTiryaka Tadasan ( Swaying Palm Tree Pose)

It develops balance in the body and restructures the waist. Stand with feet apart. Keep a distance of one foot between the two and fix your eyes straight ahead. Interlock the fingers and palms outward. Inhale as you raise your palms over the head. As you breathe out, bend your waist to your left side. See to it that the waist is straight and is not bending forward or backwards. Hold for seconds, inhale deeply and slowly return to the position.
Repeat 5 times, each side.

Manjari asana (Cat Stretch Pose)

this position, Kneel down and lean forward to place the hand on floor blow your shoulders, finger pointing forward, hands stretched forward in line with the knees. The body should be in a straight line and the knees can be separated a few inches.
Inhale deeply, raise head without raising your arms and hold this position for a few seconds. As you exhale, lower your head and stretch the spine upwards. Pull in your buttock, contract stomach muscles and slowly place head between arms
Repeat 5 times.