The first day
1. Supine, legs slightly apart, knees bent, hands on the thigh. Inhale, exhale lift the head and shoulders with both hands to touch the knee, at the highest point of the stay 2-3 seconds. At this point, slightly upturned toe, power concentrated in the abdomen, lower body should present a relaxed state. Then slowly lower the body. Was repeated five times.

2. Supine, legs slightly apart, knees bent, hands extended upward fingers close together, toes slightly upturned. Inhale, exhale palms pushing the body to the left of the head and shoulders off the ground, stay 2-3 seconds down slowly, repeat 15 times on each side, stretch finish.


3. Supine, arms straight at your sides, legs together, knees bent, toes pointed, legs elevated, leg parallel to the ground. Use of abdominal strength lift the buttocks off the ground, so that the legs pulled toward your chest. Repeat 15 times.


4. Left lateral, left hand toward the head straight, right elbow on the front, legs straight. Slowly lift the right leg to the limit, then slowly down. Repeat 15 times. Then change sides repeat.


5. Supine, hands elbow on the back of the head, left leg straight, right leg bent. Abdominal strength while using the right leg, head and shoulders lifted up, so that the right leg and the ground was 80 degrees. Legs swap repeated 15 times.