Sitting-Rising. Use a secure chair with a hard seat. Sit down, lowering yourself in a controlled way. Rest very briefly for a split-second, then rise to a full stand, again in a slow, controlled way. Keep breathing with each cycle.

Towel Twist. Stand holding a towel as shown. Keep the towel taut by pulling in opposite directions with both arms. Now twist your upper body to the left, then right, going back and forth slowly while maintaining the tension in the towel. Try to keep your groin pointed forward; don’t pivot from the hips or knees. If no towel or belt is handy, just oppose your left and right fingertips. Keep breathing.

Horse Stance. A squat hold with feet planted far apart. Hold the position and avoid resting your hands on your knees; try to keep your body upright, not crouching down. If you need to, rise to standing for a very quick rest, then go back down. Keep breathing.

Balance on one foot. With a chair or wall nearby in case you lose your balance, raise one foot and hold it up for 30 seconds. You can hold still or make rotating movements with the foot. Then 30 seconds on the other foot. Start doing this exercise wearing shoes (easier) and progress to barefoot (harder). This exercise not only improves your balance and coordination, it also develops new pathways in your brain. Keep breathing.

Knee Lifts. Stand with feet together. Now raise one leg until the thigh is parallel to the floor; lower. Now the other leg. Aim for 15 counts (each leg) per minute initially; try to build up to 30. You can do this exercise anywhere throughout the day. Keep breathing.

Tiptoe Rises. Stand straight with feet at a natural distance from each other. Slowly rise on tiptoe (right part of illustration), hold briefly, lower. Repeat continuously. Make more challenging by raising toes briefly while resting on heels (left part). Improves flexibility. Keep breathing.

Plank Resting on Palms. Lie face downwards, then rise, supporting yourself on your palms and feet. Keep breathing.

Child’s Pose. From the plank, kneel then curl your body forward. Hold. After some weeks if this becomes easy to do, aim to get your body lower and closer to flat on the floor. Keep breathing.

Reverse Plank (Upward-Facing Plank). Hold the pose shown. Keep your body straight, not bowed upward (but a little sagging is okay). Keep breathing.

Bridge. From a lying-down position, rise as shown. Do not bow your body upward, as this will stress your spine and neck vertebrae.