1. Leg Raises.
With your back flat on the floor and your arms along your side, palm up, keep your legs straight and take deep breaths as you lift your legs as high as possible. Eventually, you’ll want to try to get them up over your head. Simultaneously, lift your head off the ground and bring your chin to your chest. Exhale slowly as you lift your legs.
2. Sufi Whirling.
Stand with your arms extended out to the side at shoulder level. Spin clockwise slowly, focusing your eyes on a point ahead of you. Try not to let your vision blur. Work up to 21 spins. During this exercise, truly feel the breath leaving your lungs and then coming back in.
While kneeling, place the palms of your hands on the sides of your thighs. Raise your head and begin to learn back as you move hands from the side to the backs of your thighs. Slide your hands down lower and lean back further. Keep your eyes open, maintain your balance, and breathe.
4. Inverted V.
On your hands and knees, inhale as you move into cobra position by moving forward, straightening your legs, and arching your back. Try not to let your body touch the ground. As you exhale, move into downward facing dog.
5. Table posture.
Sit on the floor with your legs straight out in front of you, shoulder width apart. Place your arms along your sides with your hands flat on the ground. As you exhale, lift your rear end up while keeping your arms still and bending your knees. Shift your weight to your arms. Breathe slowly.