Alternate Leg pull - Sitting Position. Fold the left leg in the knee and place the heel of the left foot near the thigh of the right leg. Only inhale. Exhaling, hold the big toe of the right foot with the left hand and encircle the right hand round the waist. Exhale completely, and bend downwards and touch the forehead to the knee. Don't allow the knee to raise. Continue smooth breathing

Back Stretch - Sitting on the floor Spread legs to your maximum.  Inhale and raise the arms above the head.  As your exhale, bend to the right and grab you foot if possible. Hold for the count of 5 inhale to come back to starting position. Repeat on opposite side. 

Cat Pose - releases tension from spine
Start on all fours .Inhale then Exhale as you gently round the back like a cat, press down on the hands. Simultaneously lower the head and press the chin against the chest. Inhale as you lift your head and push the spine down until it curves or arches, you should now be looking up. This is one set you should do three sets.

Backward Bend - Opens chest, firms and tones chin and jaw line. Sitting on your knees hands by your side.  Inhale deeply, as your exhale slowly grab your feet and bend backwards to your maximum. Aim the back onto the floor. Hold  for the count of 5.  Inhale and slowly come back up into sitting position