keep your legs together lift your right leg fold the knee interlock your fingers
and pull the knee to the chest suck the pollen Mokpo possum breathing
in lift your chest and head bring the nose to the knee try harder you can do
it yes maintain the posture with normal
breathing the stretches your big muscles the thighs in massage is your heart it
releases the wind now lower yourself and then release the leg straighten it lift
the left leg fold the knee interlock the fingers pull the knee to the chest
breathing in lift your head and nose touch the nose to the knee lift your
shoulders as well pull harder
you want me to come and push hello give know ourselves and release the leg now
both legs together fold the legs interlock the fingers pull the knees and
now roll forward and backwards when you go forward your feet touch the floor
when you go back your head touches the floor full roll to massage your spine
everybody rocks
okay now roll to the left and the right
this is the opportunity to get even with your neighbor
all right relax
shovel Buddha records an awesome keep your legs together straighten your legs
bring your arms in the perpendicular to the body with the palms on the ground
now lift your right leg place the sole on the left high place the sole on the
left high with your left hand hold the right knee pull the knee down to the
left side and turn your head to the right side pull it down as far as you
can you see it's stretching your whole body and it's twisting your spine it's
got multiple benefits chavo buddha recursion awesome
okay bring your knee back to the center straighten the leg now lift your left
leg place the sole on the right thigh with your right hand hold the left knee
pull it down on to the right side as far down as you can go I'm seeing all the
youngsters all the teenagers are bringing it to the ground that's the
sign of youth the sign of old age is stiffness to keep old age at bay by
keeping your body flexible bring the knee back straighten the leg okay
another variation fold your legs place the heels to the buttocks
keep your arms perpendicular breathe in rahi take your knees to the left and the
head to the right
so you're right butter comes off the floor and the left knee is touching the
floor this is souped hood incursean us back to
the center are he the other way the knees to the right and head to the left
so your left buttock comes off the floor and right knees on the floor
observe there's a torque on the spine it's highly beneficial for the health of
your spine rod hey back to the center krishna needs to the left
head to the right
rhod hey Chris knees to the right head to the left
hahaha fully stretched Ravi straighten your legs
if you have earlier or colitis you don't do backward bending for everybody else
we will do the Norris on the bow pose fold your legs and hold the feet or
ankles if you find difficulty you hold one and then pull and then hold the
other one now breathing in lift your chest and head arch backwards and then
lift your thighs this time only the stomach on the floor maintain the
posture with normal breathing
this is healing for the spine it stretches the front slowly lower
yourself and once you are down then you release the feet
that are awesome the palm tree posture keep your feet six inches apart
interlock your fingers place the palms on the head the palms in the upward
direction focus your gaze on a point in front of you it will help you maintain
your balance breathing in lift your heels lift your hands and stretch
yourself focusing on a point in front of you will help you maintain your balance
this is the palm tree posture stretching your digestive respiratory circulatory
endocrine systems maintain the posture with normal breathing crash
rhod hey this is an excellent posture for harmonizing the body for
rejuvenating it after office work Chris bring your hands down feet together
close your eyes take deep breaths
come to Roger awesome left foot under the left buttock right
foot under the right buttock if you are neither painting then just
keep sitting in the cross-legged pose wrap your thumbs with the fingers place
the fists on the navel the thumb side towards the stomach we're going to do
man Luke Hassan for massaging the summit breathing first route he breathing out
bend forward chest to the Tice and then look in front and maintain the posture
with normal breathing those who have back aches should not do forward bending
rod he next variation left palm the stomach right palm on the left palm
breathe in first Krishna bend forward
this is good for toning up the pancreas cell by secreting insulin it's good for
diabetes and heart patients Chris
you