Opening Back bends
Updog to downdog.
Start in a downdog position with knees bent, on inhale bring your chest forward while your arms stay straight. Come into updog with your toes flat. Start moving forward and backward between the two shapes. Go at your own speed but make sure to concentrate on your breathing.
Stand on your knees and shins, both set apart at hip distance. Take your hands to your lower back and start to lift your chest up to the ceiling. If you can, take your hands to your heels while maintaining your hips over your knees and chest lifting up. Stay like this for five to ten breaths.