For WaistStage-I
• Maintain the erect posture.
• Raise both hands upwards with forceful streching while inhaling.
• Now bend forward and try to touch the knees by forehead; the fingers of hands should touch the toes of the feet, while exhaling.
• Now return to the erect position with hand raised upward, while inhaling, and then bend backward.
• Do it thrice gently, slowly and carefully.
Stage-II
• Maintain the erect posture.
• Raise the right hand up and keep the left hand with left knee.
• Stretch the right hand towards left over the head and bend towards left from waist position.
• Repeat the process from the other side also.
For Ankle and Toes
• Assume the sitting posture with legs stretched in front of the body.
• Draw the hands in the back of body by the side of the trunk.
• Lean a little towards backside with the support of straight arms.
• Move the toes of both feet slowly backward and forward, keeping the feet stationary — 10 times.
• Now move both feet forward and backward, bending them from ankle joint — 10 times.
• Now rotate the right and left feet simultaneously about the ankle, both in clockwise and anticlockwise direction — 10 times each.
For Knees
Stage-I
• Assume a sitting posture.
• Bend the right leg from the knee joint and put the hands under right thigh.
•Stretch the right leg forward without allowing the heel or toe to touch the ground.
•Then fold the right leg maximum possible from the knee joint, bringing the heel near the right buttock.
Repeat the process at least 10 times.
Stage II
Instead of stretching the leg, hold the thigh near the trunk and rotate the lower leg in a circular way from the knee joint, in clockwise and anticlock wise directions.
• Remain in the same posture.
• Repeat the same process with both the legs 10 times each.
Stage-III
• Remain in the same sitting posture.
• Fold the right leg and place the right foot on the left thigh.
• Hold the right foot with left hand and place the right hand over the knee.
• Rotate the right knee in a circle 10 times.
• Repeat the process with left knee also.
For Spinal Cord
• Adopt the sitting posture.
• Keep both the legs streched in front and keeping the maximum possible distance between them.
• Stretch the right hand to touch the left toe and left hand fully stretched in the back side.
• Try to keep both the hands in a straight line.
• Now turn the head looking backward at the thumb of left hand.
• Repeat the same process by other direction.
• Do it slowly and gently five times each.