FOR THE ENTIRE SPINE

Sit on the floor with your legs straight in front. Carefully, bend your right knee and place it on the left thigh with the sole facing upwards and the ankle close to the pubic bone. Bend the left knee and place it on the right thigh with the sole facing upwards and the ankle close to the pubic bone. Keep the head and spine straight and the shoulders relaxed. Inhale, take the hands behind and interlock them, exhale hold the right big toe with the left index finger and thumb, and the left big toe with the right index finger and thumb. In this exercise, allow your mom to help you stretch by placing her right leg on your left thigh, left leg on the right thigh, and hold the interlocked hands. Inhale, elongated the spine. Exhale, bend backwards, and take the head back and touch the crown of the head on the floor. Hold the pose for 10-20 seconds, breathing deeply. Inhale and let your mom pull you up. This one massages the entire spine and induces deep breathing as the chest is fully expanded. The regular practice of this pose will regulate the proper functioning of the thyroid and the thymus gland, thus improving the immune system.