So now we moving to shoulder strength so those people who are not able to perform a shoulder strength they can put a pillow underneath your hip so i am showing you the modification let’s move on so now from here from this position firs I’m covering the beginner part so you can relax so slightly place a pillow underneath your hip like

this know by using your finger tip lift up legs off from the mat and hold here so this is a modification for those who are not able to perform this so now let’s move further now press your palm lift your heels off to the mat again by pressing your palms slowly lift your heels up and now first interlace your fingers and now slowly straight your leg and try to maintain your spine straight and hold here for three two and one

exhale slowly by folding your leg, drop your both feet over your head and hold here for three two one now from here release your hand and now fold both knee and try to place your knee by outside of the ear for karnapidasana and hold here for three two one so you can hug your both leg and hold here for three two and one now support

your lower back now slowly again lift your both legs up and hold here for three two one now slowly fold your both knees and slowly by turning your hand outside with controlling relax and release now we are doing a counter pose of shoulder strength fish pose so you can place your both palm underneath your hip so by pressing your elbows you have to lift your chest up and slowly by turning your head up you have to

place your crown of the head on the mat and slowly step by step you can lift your right leg up and slowly your left leg and hold here for 5 4 3 2 one and exhale relax so for those one are not able to perform this they can use a brick and then a pillow underneath you thoracic part like underneath this part of the chest like this it will help you to lift your chest up now only thing you have to do here is placing the crown of

the head then slowly lift up and hold here for three two and one exhale relax slowly come on by turning to the right side and relax so this is a modification for beginner they can use by placing a block underneath the chest so we are moving further so after this just relax here now lift your knees up grab your both legs with your hand and now roll up and down nice and slowly massage your spine breathe in now hug

your both legs squeeze give a big hug take a deep breathe in and as you exhale now slowly relax now we are doing a last part of this flow supine twisting so i’ll prefer this twisting it will help you to release all the tension from the back and from hips so let’s start so you have to lift your right leg up and by folding your right leg place your left palm by outside of your right knee and exhale twist and drop your right leg towards

the left side and twist your spine towards the right side and hold here for five four three then close your eyes two and one back to the center and now change your side by lifting your left leg up fold your left leg place your right palm outside of the left slowly drop your leg down on the right side and twist your spine and hold here for

five four three two one back to the center and now one more time roll up and down take a deep breathe in and exhale move to savasana and relax release your hand release your foot feet take a deep breathe in as you exhale slow, relax we are going to relax here for 5 minute now slowly come out from your relaxation take a deep

breathe in as you exhale wiggle your fingers with toes nice and slow now with your next inhalation interlace your fingers slowly stretch your both hands over the head and put it close out, exhale now by folding your both legs turns over the right side and go for the relax take your time keep your eyes closed now with the support of the

left palms slowly come up sit in sukhasana cross your legs try to maintain your spine straight now slowly bring your both palm near to heart center join your palm make a namaste inhale and exhale out prepare yourself for one Om and three shanti take a

deep breathe in Om shanti shanti shanti stay there feel the sensation of Om take a deep breathe in as you exhale slowly down your forehead, rub your palms gently place your palm on your eyes now spreading your fingers slower down on your face open your eyes namaste hari Om.

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