1. Utkatasana:
   Lift your hands in front till shoulder level. Bend from knees as shown in the video. Hold the posture for 5 counts. Move up to normal position. Repeat this for 2 sets.
   
   Benefit: Brings flexibility in knees and legs.
2. Jastiasana:
   Lie down straight. Put your hands up above your head. Interlocked your thumbs. Now stretch your upper body towards upward and lower body towards downward, so that your whole body gets stretched. Hold the posture for 10 counts. Come back to normal position and again repeat the asana. Then take rest in sabasana.
   
3. Nadishodhan pranayam:
   Sit in padmasana and close your left nostril with ring and little finger as shown in image. Now close your eyes and breathe in through right nostril. Then block your right nostril with thumb and breathe out with left nostril. Again breathe in with left nostril. Close your left nostril and breathe out with right nostril. Do this for 10 times.
   
   Benefit: Pranayam gives better oxygen supply to all parts of body providing a feeling of calmness and balanced between mind and body.
4. Khechuri Pranayama:
   Sit in padmasana with closed eyes as shown in the image. Now roll your tongue to touch the palate. Count 10. Return to normal position. Change your legs and repeat the same again.
   
   Benefit: Increases vitality and energy to work.
5. Savasana:
   Lie down straight. Put a wet towel on your forehead. Close your eyes. Relax your whole body without getting any tension and nervous as if you are feeling sleepy. Do this for 5 minutes.
   
   Benefit: Completely reduces tension. Relaxes mind and body giving you a feeling of well-being.

Author:
Dr Nirav Joshi, Ayurvedacharya