we'll start on the standing position the first movement is forward and back
bending take your legs hip width apart slowly bend your knees keeping the
pelvic tucked slowly raise your hands as you inhale slightly bent backwards keep
looking straight as you exhale bend forward let the belly touch the thighs
keep the knees bent as him walk once from the back continue inhale up and
slide back bend look straight exhale down belly to thigh
you can repeat this process six to seven times
Start with legs hip width apart as you
inhale raising right hand up to the sky
as you exhale bend from your waist to the left side make sure you keep looking
straight and the chest keeps facing ahead inhale come back to Center take
your left hand up exhale bend to the right side continue this movement six to
seven times keep alternating between right and left
slowly come onto your knees and palms for vyaghra shwasa
more commonly called a cat and camel stretch place your palms right below the
shoulders place the knees slightly away from each other as you inhale arch your
spine and look straight as you exhale round the spine and look towards your
knees continue six to seven times
keep the neck movements gentle
lie down on your back and bend your knees towards
your chest take your hands in a T palms
on the floor inhale in the center
as you exhale slowly without touching your feet to the flow tilt your knees
towards the right arm make sure both the shoulders stay on the
mat and don't lift up inhale come back to the center exhale both knees to
the left arm continue this movement six seven times in all these movements the
breath is very important to not ignore the breath
lie down on your back please then close to the chest hug your
legs hug your thighs you can gently rock from side to side giving your spine a
little massage the breathing can be natural soft inhalations
and longer exhalations stay off of five to six breaths and then slowly release
your hands release your legs through the wall to the side and come to a seated
position whenever you're lifting off from a supine position thank you guys
hope this helps stay home and stay safe namaste