id="more-2758"> To achieve increasing the intensity of the stretch, between the left arm of the body, keeping it stretched to a level lower than the shoulder. Then slowly return to starting position and switch sides. Stretch your buttocks with "dove sitting position." Put yourself in your chair with feet flat on the floor, lift your right leg and cross the ankle over your left knee. Inhale and straighten the spine, contracting the abdomen. Exhale as flexing the trunk forward as you can without being uncomfortable. Stretch a little further and rest your arms on the desktop. Check that you are doing well when you feel discomfort on the outside of your buttocks. Make five breaths in this position and slowly return to the starting position while exhaling. Switch legs. Stretch the shoulder area with the "eagle arms position." Sitting with your back straight, lift your right arm forward to shoulder height and with the palm out. Then up the left arm and twist the wrist so that the two palms are. Stretch your elbows and rotate your shoulders back by five to ten breaths. Switch sides. It relieves the tension of the spine and torso with the "torque seated position." Sit on the edge of the chair with feet flat on the floor. Place your right hand on the outside of your left knee Just take your left arm, resting your hand on the back. Inhale and stretch the spine up, as you exhale, gently turn to your left, keeping your abdominal muscles contracted. Keep your eyes toward the left shoulder. With each breath stretch farther with each exhalation up and spins a little more. Hold for five breaths and rests with the latest expiry. Switch to the other side.