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Back + Abs (reps/seconds to hold)
--------------1) Palms under back - lie straight - push (5/5s)
2) Lie - one leg bent, foot on floor - raise other leg to parallel level of thig
hs (5/5s)
3) Same but try to keep leg pressed to chest (1/30s)
4) Sardar exercise for hamstrings
5) Pavanmuktasan (1/30s)
6) Pavanmuktasan position, shins parallel to ground - twist to sides, touch knee
to floor (5/5s)
7) Single leg stretched straight up - twist to side (5/5s)
then get opp hand to touch/pull leg (1/30s)
8) Lie on stomach - stretch leg to opp side and hold with opp hand (1/30s)
9) Cat breathing (10 cycles)
10) Lie on stomach - alt leg and hand raises (5/5s)
11) Ardhkurmasan - stretch hands as forward as possible (45s)
12) Stand - bend hand and place R palm on L shoulder - pull R elbow sidewyas w/
L hand (1/30s)
13) Quads - stretch - (1/60s)
14) Neck - drop - rotate till R - drop - rotate till L (7 cycles)
15) Wall Squats (3/20s)
16) Backward leg swing/stretch (5/5s)
17) Lie on back - bridge position (5/5s)
18) Lie on stomach - plank position (5/5s)
19) Crunches 10X4
20) Reverse Crunches - hands under butt - raise butt, w/lower back on floor 10
21) Rotational Crunches 10X2