Deep forward bend with a wide stance yoga
Straighten up and spread you

r legs so that the distance between the feet is 120 cm. Turn the socks slightly inward. Stretch your arms above your head. Keeping your legs straight, lean forward. Place your palms on your feet. Try to touch the floor with your forehead. Straighten up nicely. Do one more repetition. If such tilts seem too difficult, you can lean forward at first without lowering your head and using the chair seat as a support. Asana strengthens the legs, back, shoulders, develops a sense of balance.

Leg lift.
Lie on your back. Raise your body and support your lower back with your hands. Elbows and shoulders should rest on the floor and take part of the weight of the body. Arch up, resting on the floor with one heel. Raise the other leg to a vertical position. Pull the sock. On the next rep, lift the other leg. With this yoga exercise, you can pump the buttocks and abs, strengthen the muscles of the legs, arms and shoulder girdle.

Shoulder stand.
Lie on your back. Pull your knees up to your head. Putting your elbows on the floor, support your lower back with your hands. Gently straighten your legs and stretch straight up. Do not load the neck, focus the weight of the body on the shoulder girdle and elbows.

Plow pose.
Lying on your back, straighten your legs and bring them together. Stretch your arms out to your sides, palms down. Take your legs up and throw them over your head. Rest your toes on the floor. Repeat the exercise twice. It well trains the muscles of the back, abdomen, hips.

Headstand and toe stand.
Get on all fours, bend your elbows, lower your forearms to the floor, connect your hands. Lean forward and rest the top of your head on the floor. Lock your head by placing your hands on the back of your head. Move your pelvis up and straighten your knees. Lean your body forward so that your back is vertical. Put your feet on your toes, and smoothly transfer your body weight to your hands and head. Perform the asana twice. It is used to strengthen the muscles of the upper and lower extremities, buttocks and stabilizing muscles.