fours with your toes pointing backward. Inhale, contract your abdominals, and round your back. Exhale, relax your abdominals, and return to the flat back position. 
Sit on a chair with your legs slightly
separated. Exhale extend your upper torso, bend at the hips,and lower your stomach between your thighs.
Lie on your back, flex your knees, and slide your feet toward your buttocks. Grasp behind your thighs to prevent hyperflexion of the knees. Exhale, pull your knees toward your chest and shoulders, and elevate your hips
off the floor.
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