Sit upright with legs stretched out, fold left leg inside right thigh, then right leg inside left thigh, maintain erect posture with straight spine.
Padmasana
Sit in Ardha Padmasana, lift left foot, place on right thigh, draw feet closer, place palms on knees, repeat with other leg.
Vajrasana
Sit on heels, thighs against calf muscles, and heels joined together. Keep palms on knees, facing upward. Straighten back, gaze forward.
Dandasana
Sit in a seated position, extend legs forward, join heels, maintain straight back, engage pelvic, thigh, and calf muscles, support spine with palms beside hips, and relax shoulders.
Naukasana
To perform a back stretch, lie down, lift your upper body 45° off the floor, align your toes with your eyes, keep your arms parallel, engage abdominal muscles, and straighten your back.