Exercise one: Twirling

1. Stand up, stretch out your arms at shoulder height and start to spin by turning clockwise (to the right). To avoid dizziness, do what dancers and figure skaters do. Before you begin to spin, focus your vision on a single point straight ahead. As you begin to turn, continue to hold your vision on that point for as long as possible. Eventually, you will have to let it leave your field of vision, so that your head can spin around with the rest of your body. When this happens, turn your head quickly and refocus on your point as soon as you can. Holding your vision on the fixed reference point helps to stop you becoming disoriented and dizzy. Start by doing not more than 2 or 3 twirls and build up gradually over a period of 2 or 3 weeks to 21 twirls a day.   Exercise two: Head and Leg Raises

2. Lie flat on your back on a firm surface with your hands by your sides and palms down.
Breathing in, raise your legs straight up into the air.
At the same time, lift your head up as if you were going to touch your head to your knees. Keep your legs straight.
If possible, let your legs extend back over your body, towards your head, but do not let your knees bend.
Then, slowly lower both your head and legs (keeping the knees straight) to the floor and breathe out.
Allow all your muscles to relax and rest before repeating the movement.

Allow all the muscles to relax, continue breathing in the same rhythm. Breathe in deeply as you lift your legs and breathe out as you lower your legs. Then repeat the sequence 2 or 3 times and build up gradually, over a period of 2 or 3 weeks, to a total of 21 repetitions.   

Exercise three: Back Arches

3. On a carpeted floor, kneel with your body erect and your knees directly under your hips.
Bend your head and neck forward, tucking the chin against the chest and place your hands at the back of your thighs below the buttocks. Curl your toes under, and arch your back as you inhale, letting your head drop as far back as is comfortable. Keep your thighs in a vertical position and avoid strain. Return to the original position and breathe out. Rest before repeating the procedure. 

Breathe in deeply as you arch the spine, breathe out as you return to an erect position. Repeat this 2 or 3 times and build up gradually over a period of 2 or 3 weeks to a total of 21 repetitions.  

Exercise four: The Table

4. Sit with your legs straight out in front of you with your feet flexed, and your palms flat on the floor by your sides  next to your hips, with fingertips pointing toward toes. 
Bend your head forward and, as you breathe in, raise your knees and buttocks up in the air making your thighs parallel with the floor and your calves perpendicular to the floor. 
Then allow your head to stretch backwards just far enough to make your body, from the shoulders to the knees, parallel to the floor like a table top. Try not to over-arch your back.
Next, tense every muscle in your body. Finally, relax your muscles as you return to the original sitting position and breathe out.
Rest before repeating the procedure.

Breathe in as you raise up, hold your breath as you tense the muscles, breathe out completely as you come down. Continue breathing in the same rhythm as long as you rest between repetitions. Repeat this 2 or 3 times and build up gradually over a period of 2 or 3 weeks to a total of 21 repetitions.

Exercise five: Modified Cobra

5. Lie flat on the floor with the palms face down under directly under your shoulders and toes in contact with the floor as if you were about to do push-ups. Raise your head and extend it backwards, arching your upper back as far as is comfortable while keeping the legs straight. This is known as the Cobra position. Curl your toes under as you push up off the floor with straight arms and your hands directly under your shoulders. Keep your head aligned with your spine and make sure your arms and legs remain straight. Make sure you keep your shoulders down (don't let them scrunch up to your ears) and keep your hips lifted off the floor. Inhale and lift your hips while pushing down through the heels inverting your position until your head faces your knees. Again do not bend the knees but keep your legs straight. Exhaling, release this position and return to the original 'Cobra' position. Then lower the body to the starting position on the floor and rest before repeating the procedure. Breathe in deeply as you raise the body, breathe out fully as you lower it. Repeat this 2 or 3 times and build up gradually over a period of 2 or 3 weeks to a total of 21 repetitions.     musadem.tr.gg