1) Tree Pose Come into a standing position. Raise the left leg and place the heel of the foot against the pubic bone. The sole of the foot faces slightly upward, and the toes point toward the right hip. If this is too difficult, place the sole of the foot along the inside of the upper thigh with the heel close to the groin, and the toes pointing downward. Bring the palms together with the thumbs pressed into the chest at the heart center. This is called prayer pose. Open the eyes and find a point of focus in the distance. Keep your gaze locked. This helps you to steady yourself in this pose. Raise the arms up overhead, hands remaining in prayer pose. Gently press the bent knee backward to straighten the spine further. Keep a constant upward pull and breathe long and deep. Remain in Tree Pose for 1 to 2 minutes. Then switch legs.
Ideally, the heel of the raised foot should be resting on pelvic bone. There will be pressure at the base of the spine, and all the vertebrae will be automatically adjusted.
2) Crow Squats Stand up straight with your heels close together and your toes pointing slightly outward. Interlace your fingers and place the palms on top of your head. Bend the knees and lower the torso all the way down, keeping the heels on the ground if possible.
The angle of the back in this exercise allows the discs of the lower spine to adjust and balance themselves.
3) Buttocks Bounce With legs shoulder-width apart, bend the knees into a semi-squat with the back parallel to the ground. The hands reach to the inside of the legs and firmly grasp the tops of the feet. Keep the head facing forward as you bounce the lower back an buttocks up and down 11 times, inhaling up and exhaling down. Use short, powerful breaths. Stand up and breathe normally for 5 seconds, then resume bouncing another 11 times. Continue the pattern for 2-3 minutes, and then relax for 30 seconds, sitting in Easy Pose.
This exercise works on the sciatic nerve in the thighs. It helps to keep the sciatic nerve strong and pain-free.
4) Side Stretches Stand up straight and spread the legs as far apart as possible while maintaining balance. Extend the arms straight out to the sides with the palms flat and facing down. Bend to the right side, as you stretch the right arm down toward the right foot. The left arm stretched upward. The right and left arms create an unbroken line. Hold the stretched position for 10 seconds. Then slowly and smoothly switch so that the left hand is touching the left foot without stopping in between. Keep the arms out straight from the shoulders in an unbroken line throughout the exercise. Continue for 1 to 3 minutes. Inhale, exhale, and relax on your back for a few minutes.
This exercise is very helpful in correcting the musculoskeletal system of the neck.