After initial stretching exercises, get to standing posture.
TAdAsana (ताडासन) : Standing posture
Side stretching : Extend the arms along shoulder line keeping in mind not to stretch the shoulder girdle. Rotate from the waist by 90 degrees clockwise and counter clockwise
Side bending: Keep the arms touching the trunk and drag the palms downwards. Repeat other side.
Backward bending: Place the palms on waist with thumbs on the backbone. Mindful of the navel and chest center, extend them outwards while bending backward during the exhaling
prAnAyama
kapAlabhAti is a variant of abdominal diaphragmic breathing where there is conscious contraction of the abdominal muscles during exhalation followed by restoring relaxation of the muscles leading to “automatic” inhalation.
As a subtle breathing technique, which needs mastery, it is important to not overdo the contraction as well as frequency of breathing should be manageable without much exertion and the number of repititions not exceeding 20 in the initial stages
