Method 1:
Lie down flat with face up, on the floor. Bend the legs at the knees. Now raise the back off the floor, with arms extended forward and reach for the knees. Keeping the back thus raised, impart a rotatory motion to the hips. Keep this up for six seconds, without lowering the back. Now bring yourself down very gently to the initial position. Giving pauses repeat the entire sequence of movement ten times.

Method 2:
Kneel down on the floor, and bend forward, assuming an all four-position. Supporting yourself on the palms placed directly beneath the shoulders, and on the toes of the feet, raises the knees off the floor, Raise the back, keeping the head down. Do not let the back sag down. Maintain this position for six seconds. Return to the all fours position. Repeat the sequence of movements five to six times without unduly exerting your body.