00:00stand erect at the top edge of the mat with your feet together bring your palms together in front
00:10of your chest in pranamasana inhale raise your arms to the ceiling and arch your back as per
00:16your flexibility and come into hasta uttanasana exhale bend forward from your waist keeping your
00:24back flat bring your palms down on the floor next to your feet in Padahastasana inhale take your right
00:32foot backward lower the hip and pull your shoulders back open your chest and look up in Ashwa Sanchalan
00:40Asana exhale take your left foot backward and come into the Uthit Chaturanga Dandasana make sure your
00:48shoulders are above the wrist and your entire body in slant position hold your breath and come
00:54into a strong Namaskarasana gently bring both your knees your chest and chin down on the floor while
01:01keeping your hip above the floor place your palms next to the chest and hands closer to the torso inhale
01:08scoop forward and bring your chest upwards and forward and come into Bhujangasana now exhale come
01:17into Bhujangasana use the core to lift your hips up tuck your chin in towards the chest and try to
01:24touch your heels to the ground inhale come into the Ashwa Sanchalan Asana bring your right leg forward in
01:32between the hands lower the hips and look up exhale bring your left foot forward and try to touch your
01:39palms on the floor in Padahastasana inhale lift your arms up lengthen the spine arch your back and
01:47come into hasta Uttanasana exhale bring your palms together in front of your chest in Pranamasana repeat
01:56the same steps with your other leg and that will complete one cycle
02:00you
02:09so
02:42Keep head in between arms and avoid tilting your head back too much.
05:12You should feel a good stretch in calves, hamstrings and lower back depending on your flexibility
05:21at the moment.
06:06Keep navel gently pulled in into the spine to maintain the center of gravity and support
06:11the lower back through the entire movement.
Comments