Working for waist and buttocks part 5.

Stay , legs are on a widen for shoulders, fists are on waist, as slightly higher for waist, on kidneys, elbows are maximally connected.
Support with a fists in waist and slowly incline back, as head back, and bending spine, as does not delay for breath, bending with an all body, as you are stretching with occiput to heels, do not bend knees, as you are feeling a bending as maximal,and possible, thus doing 15 swinging, springing moves, as raising and lowering in waist, try to raise bending,doing for two times.

Stay, legs are not bending, bending as more lower, stretched hands, as pose is stable and comfortable, when you are doing this exercise, as a same spread load between hands and legs, as if you cannot touch fingers in slightly bended knees, thus use steps, books, chair low, or box, as find balance between legs and hands,as therefore you can relax and right stretching doing, delay for 15 sec.

Lie on floor, face to up, occiput pressed to floor, and put on head small pillow, stretch left leg to breast, other leg keep straight, keep for 30 sec, as repeat for other side, as this will low strains in muscles of spine, and back hips sides.

Sit on carpet, or matrace, knees are pressed to breast, hands keeping for knees, wavy roll on a spine and back, pressing a chin to breast, try to over rolling an evenly and control and own moves, over roll on spine and back for 7 times or keeping, till a feeling a spine becoming flexibility, as stretching here are muscles for along an all spine.