ipe 14

II

12

13

11.    Sitting in bed. raisc your knccs to your chcst and tightcn your cntirc body, forcing your arms in and forcing your knccs up. Whcn you fccl that you havc pullcd your whole body into a vcry tight bali. hołd position; relax.

12.    Sitting in bcd with your knees raised, bracc yoursclf against your heels. forcc your body forward and rcach out with your arms. Hołd position; relax.

13.    Sitting up in bcd. lock your arms around your raised knccs. Puli back with your arms as you push forward with your knccs. Hołd position; relax.

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