1. Pose of a warrior. Lunge forward with your right foot. Make sure your front knee is over your heel. Raise your torso so that your shoulders are exactly above your hips. Inhale and raise your arms up, bend back a little. Hold for 5 breaths and then switch sides.

2. Navasana. Sit on your tailbone and raise your legs. Squeeze your inner thighs together and point your toes towards you. Try not to lean back too much. Hold and take 5 breaths.

3. Salabhasana. Lie face down on the mat. Lock your fingers behind your back and bend back so that your chest is open. Exhale and as you inhale lift your legs and chest. Keep your neck, eyes and face relaxed and hold for 5 breaths. A good mat is especially important for this pose, as the pelvic bones are pressed tightly against the floor, which can cause pain.

4. Dhanurasana. Bend your knees, arms back, and hold on to your heels or ankles. Raise your chest and open your heart. Reach up. Hold for 5 breaths, then gently lower yourself down.

5. Virasana. Sit with your pelvis between your ankles, fingers pointing back. Hold for 5-10 breaths, then slowly relax.

6. Supta Virasana
Lower your back onto your elbows and forearms. If you have space, slowly continue down. You can extend your arms behind your head. Hold for 5-10 breaths and then slowly and carefully return to Virasana.

7. Setu Bandha Sarvangasana. Lie on your back and place your feet on the mat so that they are at a distance from each other. Make sure you can touch your heels with your middle fingertips. Raise your hips up. Or place a block under your sacrum. Keep your neck extended and your throat open. Hold for 5 breaths and relax gradually with each vertebra.
8. Urdhva Dhanurasana. Raise your hips up and then place your hands next to your ears so that your fingers are pointing at your feet. As you inhale, lift the top of your head. Straighten your arms and lift your head off the floor. The outer part of the body tends up, and the inner thighs and back down. Hold for 5 breaths and then gently lower yourself.

9. Supta Baddha Konasana. While resting on your back, bring the soles of your feet together and spread your knees out to the sides. Place one hand on your heart and the other on your stomach and let your breath settle down.