INSTRUCTIONS:

Review all the basic beginner movements from Day 1.

Add the following movements:

Double straight leg
Lie on back with hands behind head and legs pointed toward the ceiling while held tight together.

Lift the chin and shoulders slightly off the mat and lift the legs about one foot. Keep the lower back tight to the floor.
Lower chin, shoulders, and legs.

Forward spine stretch and roll-ups
Sitting position with legs and arms extended forward. Stretch forward and exhale.

Add the roll-up by slowly going backward to the mat with the arms extended forward.

Pelvic Tilt
Lie on back with the arms extended, palms down, and knees bent.
Lift the pelvic girdle upwards using the abdominal and gluteal muscles.

Back Strengthener
All-fours position. Lift and extend the opposite arm and leg and hold the position several seconds and then switch arms and legs.

Total rest pose
All-fours position.
Push the hips to heels, stomach to thighs, head down on floor. Slowly extend arms forward with palms down and flat on the floor.