Easy pose (sukhasana) 

This is the classic meditative pose. This pose improves your concentration, strengthens your spine. As the name suggests it makes you more comfortable and easy. 

Half spinal twist (Ardha Matsyenndrasana)

In this section learn how to perform half spinal twist.When done properly it strengthens as well as lengthens the spine.Do this with supervision of yoga teacher.  

Seated forward bend( Paschimothanasana)

This yoga pose increases flexibility, stretches your shoulder and hamstring. This relaxes your body and mind.