Back Bending Vinyasa Yoga Flow By Yogi Vipin Ji

Let’s move further now we are going to work on back bending and forward so let’s start on our last position we were in on the back now release your hands down now from here try to lift your chest up like you are working on your mid part of the back so you have to focus

on lifting your back up your chest up and as you exhale suck your belly in and now slightly lift your legs up like this part thighs okay so one two three start inhale and exhale

left squeeze your abdomen and hold again inhale and exhale lift your knees up relax inhale and exhale squeeze your abdomen lift your knees up hold three two one and exhale relax now fold your both legs the rope here we are working on some passive holding so

you can use a two block or one block according to your capability or according to your strength so make sure the block should become underneath your shoulder blade like this part the midsection of the back

so i’m using this here like this and you can use a pillow behind your head to support your crown or support your head so as you go down and now with the help of the pillow you can support your head now you can release your leg down and inhale lift your hands up

and place your hand over the head you can lock your elbows now close your eyes and hold here so we’re gonna hold here for one minute so let’s start breathe in and breathe out nice and slowly feel the opening of your chest you can feel like your chest is going to open in

case if someone feel uncomfortable while lifting their hands up they can place their hands by the sides like this close your eyes feel all the stretches coming from your mid part of the back it’s like someone opening your chest from behind her nice and slowly do focus on

your breathing inhale relax inhale and exhale slowly and calmly take your time take a breathv be thankful for this practice and slowly forget both legs now you have to turn towards the right side so this is how we come from the portion from this portion now

slightly drop your both legs towards the right side and with the help of the elbow push and come out nice job so if you want to hold more longer so in your practice you can hold this posture for longer

so now we’ll do the opposite part or you can say counter pose so inhale stretch your hand by the sideways and exhale make a hunch on the back and hug yourself again inhale open hands open heart look up and exhale hug yourself and hold here for five four three two

one and exhale relax now you can remove your blocks and the pillow now we are going to do some shoulder opening or we can call this porsche aston namaskar or also extended puppy pose so in a strong numbers cut our hand like this but in this portion we are going

to extend our arm forward like this so same thing we can hold here for one minute so let’s start take a deep breath in and exhale out so make sure you are not holding your breath we are just holding the posture so you have to breathe in and it means you have to continue and you can close your eyes so in between holding if you feel whenever you feel

too much pressure on the shoulder you can come out from the push or you can stay here or stay there for longer in your own practices these are the good shoulder opening a thoracic opening nice and slowly breathe in and breathe out inhale exhale slightly place

your hand by the side of the chest the sift and slight forward oh nice exhale out and now release your hand now slowly shake your hips shake your legs you did a great job guys you take support of your elbow and look forward so as i told you if you want to stay there for longer in your own practice so you can stay there for two or three minutes

so let’s move further so today for back bending our posture is camel pose asthrasal so let’s do the one more preparation the for your right leg and try to grab your foot and push your leg down so you can feel all the stretching coming on your quadriceps now hold here four five breathe in and breathe out four three keep smiling two and one exhale release your

neck now switch your side and hold here for five four three two one inhale and exhale relax now place your hand by the side of the chest inhale and exhale come up on your knees now walk further with your knees so let’s move to the posture so those who have knee problem they can fold their mat as a modification so this is how we are giving excess

surface to protect our knees so make sure your hip should be aligned with your knees and you have to tuck your toes in so now we are doing this with the help of the block so place your block by side of the leg drop your hip down and maintain your both hands over the blocks at the same time keep pushing the block down when you’re in posture

so inhale open heart lift your chest up look forward and your hip keep pushing backward make an arch on your lower back and slightly tuck your tailbone and sift your hip forward rotate your shoulders out and lift your chest up squeeze your buttocks and hold here you can release your neck or you can tuck your chin in if you’re feeling too much pressure

while raising your neck you can tuck your chin in and hold here for five four three two and one inhale and exhale slightly come forward and now release your spine go forward stretch and relax we’ll meet in extended child pose nice and slowly breathe in and breathe out now walk back with your palm with your fingertip now this turn will do without block

so place your hands on your lower back so first do the same thing lift your chest up keep pushing backward and exhale tuck your tailbone in open heart place your both hands over the heel keep rotating your shoulders out and lift your chest up and hold here you can

tuck your chin in i feel more comfortable while tucking your chin in so maybe you are feeling comfortable here so it’s up to you and hold here for five four three two one slightly turn your shoulders in sift back and drop your hip down and relax now let’s do the

counter pose after back bending we’ll work on forward forward so first let’s relax a bit in extended child pose nice and slowly now safe your weight forward breathe in inhale and exhale we meet in downward facing dog now slightly cross your leg walk through and sit back relax on your sitting bones

so this time fold your right leg your left leg should be straight or take a support with your right hand inhale lift your left palm up bend your elbow and place your elbow by outside of your knee now keep pushing your hand on the mat and lift your chest up and then twist and hold here for three two and one back to the center go for half forward keep

lengthening your spine breathe in and exhale now slightly switch your side switch your leg now first take a support with the left palm on the back of the hip inhale left right hand up bend your elbow and place your elbow by outside of the left knee and lift your chest up inhale as you exhale twist your spine towards the left side and hold here breathe in and

breathe out inhale and exhale take a deep breath in and exhale out slowly back to the center straight to both legs take your fingertips about by the sideways now this time fold your both leg keep lengthening your spine up and hold here for three two one go a more

further inhale and exhale as you exhale go forward grab your outrage inhale lift your chest up and exhale go for full forward but make sure your leg should be bended three two one now slowly place your hands on the mat and slightly lift your trunk up and relax

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