For this exercise, you have to remember your childhood when you play the game of head over heels. Touch your forehead & chin on the ground.
Stay here for a few seconds. This position will stretch your spine as you relax your chest to your thighs. When you’re ready, join your hands behind you and cross the fingers of the hand. Lift your both the hands as high as you can.
Try to lift your hips above your heels. Remain in this position for 10 minutes.
After that let, your head still touching the ground, but relax your hands as close to the floor as you can.
Stay here for 10 seconds and then low your hips back to your heels. Stay here for 10 seconds, and then lift your hips up again.
Continue this cycle five or more times, and then relax and lie down straight on the mat with your eyes close for 10 seconds.