Side Plank Pose, variation
Begin with Plank Pose firstly put your weight onto your right hand and roll to the outside of your right foot. Step your left foot onto the ground in front of your hips Lengthen through your inner right foot. Beside your left ear, raise your left arm up, and your left side hip and rib cage up toward the sky, creating an arch. Down your right ear toward your right shoulder Breathe into your left rib cage for 3 to 6 breaths. Gently lower, and then repeat on the other side.
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Begin to Tabletop and lower on your forearms. Join your fingers, roll your toes under, raise your knees and hips, and straighten your legs. Fix your head, raise your hips to lengthen your backbone, and press down through your feet and forearms. Hold here for 3 to 6 breaths, resting at the end of each exhaling for 1 to 2 seconds to slightly develop your inside fire.
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Revolved Head-of-the-Knee Pose
Parivrtta Janu Sirsasana
Sit on your legs stretched in front of you. Bend your right knee and drop it to the ground, putting the sole of your right foot on your left inner thigh. Take your left hand to your right knee and your right hand to the ground by your right hip, twisting to the right. Extend both sides of your torso; extend your right arm beside your right ear and move into a side bend, reaching for your left foot (or use a strap covered around the foot). Take the inside of your left foot with your left hand, and bend your chest toward the roof. Inhale fully into your left rib cage for 3 to 6 breaths. Then, gently release your left foot and sit up. Repeat on the opposite side.
Setu Bandha Sarvangasana
Lie down on your back with your arms at your sides, knees bent, and your feet hip-width apart under your knees. Push down into your arms and feet to raise your hips off the ground; reach your sternum toward the roof, expand your collarbones, and tuck your chin slightly toward your chest. If you’re satisfied, tuck your shoulder blades under your back and combine your fingers. Inhale into your front rib cage for 3 to 6 rounds. To release, unbrace your fingers and roll down one backbone at a time.
Fish Pose, variation
From sitting, place two blocks behind you. prepare them in order that when you lie down, you’ll rest your head on one block on its highest setting, and your mid–¬upper back on the second block on its medium setting, running on your spine. With bent knees, place the soles of your feet on the ground and your arms aboard your body, resting palms-up. Relax your shoulders and gently breathe into your front rib structure to calm down congestion and tightness. keep here for 1 to 3 minutes.
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