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so now once you're ready just come onto
your knees and placing your elbows
really form a nice interlock your
fingers and take your deep breaths
roll back your toes and ask you exhale
just slowly lift your knees and hips
away from the mat and putting your head
down breathe normally inhale and exhale
make sure your breath is really normal
so roll your shoulders back and slowly
lean all the way back just like this so
keeping your back strong and nice and
sturdy and from here as you inhale lift
your legs slowly off the mats inhale
lift your legs all the way up slowly
release your arms to the size of your
body and hold the posture not your
breath to remember to breathe for five
four three two and one you're going to
place both your elbows right at the back
open your heart first as you inhale and
slowly as you exhale drop the crown of
the head all the way down to the mat now
from here if you cannot reach the floor
it always suggests we're walking through
your elbows and stay here for couple
deep breath
begin by lying down onto the sight line
really comfortably down here so support
your neck inhale lift your right leg up
okay and hold your right big toe with
your right arm and slowly as you exhale
lift and extend your arm and your leg as
well pull here begin to lie down on your
back and place your heels as close as
possible to your butt and hold your
ankles make sure your thumb is outside
and when you're ready slowly inhale and
lift your hips all the way up so try and
reach as high as possible but your
breath should be in the normal range and
stay here for a couple of deep breath
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