You can learn the yoga asanas online in this series. You can find their descriptions here, and the videos help you learn how to do them.
Trunk bend in standing position – Uttanasana
This exercise stretches your backbone and refreshes your nervous system in a natural way.
Stand straight, stretch your body, clasp your thumbs, and rise up your arms. Stretch upwards. Lean forward gently and slowly, vertebra by vertebra, and try to touch the ground. If your fingertips do not reach it, just grab your shins, and pull your forehead smoothly to your shins. Let gravity help you stretch. Your vertebrae are moving away from each other, the back muscles are stretching. Your backbone and legs are stretching, which enables you to pull up your kneecaps to protect your knee joints.
Slowly rise up, and breathe evenly.
