(Chair pose twist) Stimulates the spinal nerves and muscles. Stand with legs hip-width apart. Inhale and push the hips behind. Start bending the knees (make sure that the knees don’t go beyond the toes to avoid any strain on the knees). In Namaste position (join your hands in front of your chest), lift the chest up and stretch the spine. Exhale, and start twisting to the left side and lock the right upper arm to the left thigh. Stay in the pose and pay complete attention to your spine, while deep breathing. Hold the pose for 5-6 rounds of inhalation. Repeat 10 rounds, alternating the sides (refer to pic for exact move.)
Puppy Pose ( Uttana Shishonasana) stretches the spine, calms the mind and allows for more free and uid movement.