So now we moving to spine so first we will work on back bending part and then we will move to counter pose forward fold and twisting so find your downward facing dog now from here slowly shift your weight forward as you exhale by bending your elbow slowly drop your belly down and relax now release your feet, slowly stretch your hand and hold her nice and slowly so if you have tight back you can open your legย 

more wider so as i am doing here, you can see now from here take a finger tip support with your next inhalation slowly lift your hand up lift your chest up and hold here breathe in breathe out inhale and exhale two more breathe, inhale and exhale slowly drop your head down take time now you are moving move backward so you can minimize your palm distance so same thing if you are feeling uncomfortable you

can place your palm down or you can take a finger tip support breathe in now slowly by taking a finger tip support lift your chest up and hold here so don’t lift your shoulders up your shoulder should be relax and do focus on your chest so lift your chest as much as you can breathe in breathe out breathe in and breathe out just slowly as you exhale drop down and relax now we are moving backward now place

your both palm near by your head or near by your ears by side of the ears take your time now with your next inhalation as you inhale slowly lift your chest up extend your elbow again avoid these mistake try to relax your shoulders down and open your chest and hold here breathe in breathe out inhale and exhale nice and slowly so if you are feeling too much pressure on your back squeeze your buttocks and hold

here two more breathe inhale and exhale nice and slowly inhale and exhale, slowly drop your elbow down with you exhalation slowly slowly go down and relax now we are moving more backward so from here you have to place your palms by side of your shoulders you can go for more wider but not this wider now with your next inhalation slowly extend your elbow lift your chest up and hold here again if you are

feeling pressure on the lower back squeeze your buttocks engage yur buttocks an hold here for three two and one inhale and as you exhale slowly drop down your chest with controlling and relax nice now you can again extend your arms forward drop your forehead down now first with your next inhalation lift your right leg up and hold here don’t lift your chin up your chin should be on the mat and hold here for

three use your buttocks muscle to lift your leg high two and one exhale relax take your time, now we are moving to left side with the next inhalation by using the buttocks muscle slowly lift your left leg up and hold here three two one and exhale relax nice job now do one more time inhale lift your right leg up and hold here for three two one exhale, relax so now we are moving to left side inhale lift your left leg

up and hold here for three two one and exhale, relax now from here try to interlace your finger behind your back and squeeze your blade together so it will help you to open your chest more so you can see as i’m squeezing my chest is getting more wider here now slowly lift your chest off to the mat lift your head up and hold here for three two one, now slowly you can lift your both legs up and hold here for three

inhale and exhale so if this feeling uncomfortable for you you can take a finger tip support here and hold here for three two and one inhale and exhale relax so prepare yourself for one more round take your time so take a finger tip support more wider now with your next inhalation lift your chest up and now slowly lift your both legs up

and hold here for three two you can lift your hands up and one inhale and exhale relax nice job keep shaking your legs release tension from your spine now place your palms near by your chest slowly lift up for bhujangasana now by tucking your toes then shift your weight forward and exhale by making a hunch slowly move to adho mukha downward facing dog nice and slowly feel all the stretch now we are moving

to counter pose forward fold as we are done with the backbending portion so from here you can jump through or you can walk through slowly sit on your hips or your sitting bones so now we are doing paschimottanasana so here for the deeper stretch we are going to use strap so you can take your strap same thing place your strap

underneath your mid foot your leg together and try to flush your buttocks down nice now grap your strap so the first thing you have to avoid making a hunch on upper back like rounding your spine you have to avoid this thing so try maintain your spine straight as much as you can so this one not this okey so now we are moving further so from here slightly maintain your spine straight and hold here for three two one

slowly move forward and hold here for three tw o one one last round three two one slowly backward and release your strap nice now we are doing with the bending legs bend your both legs or you can fold your both legs now grab your outer edges and try to touch your abdomen your belly part or your thighs so like this and at the same

time maintain your spine straight and hold this position here this is a modification of paschimottanasana so mainly i use this modification for beginner to maintain the spine straight and hold here for three breathe in and breathe out two and one now you can walk move forward with your heels step by step slowly inhale and exhale and now hold here for three keep lifting your chest high it will help you to maintain

your lower back straight two one so will do one last round step by step go more downward and hold here for three two one exhale relax now will do the counter pose purvottanasana so from here you can place your palm like this your fingers pointing towards you so incase this is not suitable for you you can turn your fingers outside now from here by squeezing your abdomen slowly lift your hip off to the mat and hold

here so incase if you are not able to lift your buttocks up so i have a modification here you can bend or fold your one leg so by pressing your heels and your your outer edge of the left leg of the folded leg slowly lift up your hip off to the mat so this is a nice modification you can use in your practice and hold here for three two one, exhale relax, nice and slowly with controlling relax so now will do with the next step

with a right leg same thing so fold your right leg nice and slowly, take your time now press your palm slowly lift your hip off to the mat and hold here for three two and one exhale relax so as we are done with the forward fold now we are moving to twisting so from here fold your left leg underneath your right hip and your right foot outside of

your left knee so i’m showing you from this way so it will easier for you fold your left leg and your right foot outside of your left like this now with your next inhalation you can place your palm your right palm by outside of your right hip inhale lift your left arm up and exhale place your elbow by outside of your right knee inhale lift your

spine up and exhale twist your chest and hold here for three two one inhale back to the center now same thing we are going for another side nice and slowly your left foot outside of your right knee inhale lift your right palm up and exhale by bending your elbow switch your side twist towards the left side and hold here for three two and one slowly back to the center so now we are doing this one more time so same

concept, same technique breathe in and exhale twist and hold here for five you can close your eyes for deep stretch four three two and one back to the center release exhale and now slowly switch your side inhale lift your right arm up and slowly find your posture and hold here for five by pressing your left palm try to maintain your spine straight four three two one inhale back to the center and exhale relax now

shake your legs, shake your thigh shake your hands now as we are done with the spinal movement we did back bending, forward fold and twisting now we are moving to our last part inversion so let’s relax for a bit here so relax on your back prepare yourself prepare your breathing take a deep breathe in and exhale out nice and slowly take your time.

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BAck Bending