1. Eagle – This pose requires you to balance on one leg while twining the other leg around it and squatting as deeply as you can with your knees pointing forward and your arms bound across the elbows while your hands touch your chin. Do not attempt this pose if you have knee, ankle or elbow injury.
2. Bridge - This pose requires you to lie on your back, lift your hips, roll your thighs and shoulders in and clasp your hands under your lower back as you lift the chest up. Do not attempt this pose if you have lower back injury.
3. Butterfly - This pose requires you to sit it, bring the soles in and splay your knees out, while dropping your head down toward your toes and gently rounding your spine. This pose has no contraindications if you are not forcing the hips to open out.
4. Frog - This pose requires you to slide your knees open as you lean on your elbows and tuck the tailbone in, dropping the head down. Do not attempt this pose if you have knee or hip injury.
5. Cobra – This pose requires you lie face down, extend your legs back, bring your hands under your shoulders, and lift your chest up without jamming your lower back. Do not attempt this pose if you have lower back injury.
