Place a rolled bath towel under your lower back as you lie on the floor. Bend knees to 90 degrees, keeping feet flat and fingers behind ears. Crunch up as high as you can while pressing your lower back into the towel. Pause at the top for 2 seconds and
This is to be done on Thursdays. This poses will help you work on flexibility that helps your muscles not get injured that much when exercising. You need to do all the poses to the best of your ability for a minimum of fifteen second.