okay lift your right hand up and try to rotate your hands in and slowly place your right hand back now the left hand try to interlace your finger with the right and place your right wrist for the left side of the torso and gently drop his right shoulder down and now as you exhale slowly till your head place your head over your left shoulder and hold here you can close your eyes up to you now slowly take a deep breath in inhale and exhale

breathe out breathe in keep your head as it is in a bended portion and slowly switch your side first switch your hand and then slowly drop your head over your right shoulder and hold here breathe in and breathe out now bring your awareness to your shoulder keep your shoulder relaxed so you can feel all the stretch on your traps the side of your neck

keep breathing breathe in and breathe out slowly with the next generation back to the center as you inhale left hands up and try to lift your ribcage high and exhale slowly place your hands to the outside of your knee take a fingertip support keep walking forward

and now bring your hands near to the front line and as in his slowly lift hands up so i lift up chest high and exhale place your palm on your mat and reach move forward in opposite bring awareness to your hip keep pushing your hip back to the mat and slowly as you exhale move to the right side

towards your knee and again bring your awareness to your left hip try to push or press your left hip down and as you inhale lift your chest up hold here for three two and one move to the left side do the same thing bring awareness to the right hip press your right hip down and as you inhale lift your chest up nice and hold here for three breathe in ah keep looking forward don’t drop your head down and inhale slowly back to the center place your palm on your mat slowly lean forward come up on table top

now with the next inhalation slowly drop a belly down lift your hip up stand your chest forward rotate your shoulder round look up and exhale slowly round your spine again inhale lift up and exhale round is spine now do the same thing in a movement like keep moving your spine breathe in and breathe out open your heart as you exhale inhale make a big hunch now inhale open the chest and exhale make a big hunch on your back nice and easy for three two and one

slowly open your heart and hold here for three look up two one and exhale and slowly hunch your back come up on your fingertip now ground your fingers on your mat and slowly squeeze your abdomen and hold here for three two one exhale place your palm down again inhale center chest forward open heart relax come up on your fingertip and over here for three two one

and exhale relax this is relaxed okay now we will do holding with the blocks uh so what you have to do uh place two blocks underneath your Taurus degrees at home slide on your back so make sure the block should be underneath the scapula so lift your hands up and feel your scapula their hairs may be aligned with the chest and slowly drop it back nice

now lift your hands up and slowly drop your head down and lock your elbows and just release your hand relax your hand like this so in case if you are not reaching with your head down um if you have something like your bag or you can use the booster also to support your head huh and make sure your hips should be grounded and keep lifting your ribcage up huh nice and don’t hold the breath and just relax and just lie down for two minutes

and relax make sure your hips should be grounded in case you are feeling too much pressure on your shoulder you can release your hand to the sideways huh 10 more seconds now first uh release your hand to the sideways take a fingertip support make a cup to the side with our near to your hips or maybe lower back now fold your both legs now take a deep breath in inhale and as you exhale slowly uh turn towards

your left side with exhalation and slowly come out from the posture and remove your hips yeah nice and now slowly come back to table top so as a counter we’ll do the opposite hand so as we did the extension now we’ll go for flex and try to make a big hunch on your back and hold here don’t hold a breath just hold the posture breathe in and breathe out nice five four three breathe in and exhale relax nice okay

so one last uh the movement one so what you have to do um come to the wall or it’s better to go with the partner huh so your partner will guide you so look carefully what you have to do uh you have to make a wait huh so at the same time you’re working on your cervical this this and also you’re covering your hips up so what you have to do uh take a one foot distance from the wall like this so step by step huh look here

first your forehead second your chin third your chest so you have to keep like making a wafer so you have to remove the head neck third chest then your abdomen then your pelvis and again round and step-by-step and at the same time keep breathing huh and what with the foot um as i told you in the beginning try to keep dividing your weight equally 

so it’s easier for you to balance her otherwise you’ll be like falling backward to the sideways okay so go with the partner this this this your abdomen your pelvis and then again back to the center and make a video okay uh we’ll do for 30 seconds huh just free your spine and just move now first your head your chin

and this nice come to the abdomen your pelvis and now make a big hunch and back to the center and keep removing it nice okay after 30 seconds or you can come back to the center huh nice okay now let’s move to the posture now do camel pose one by one on your own mat then see how to do it with proper alignment so we start with mahima

those who have back injuries they can avoid huh it’s okay just place your hands here nice now nice nice nice next nice nice okay nice okay so on it’s a general questions huh on which part of the spine you feel like more pressure while doing this yeah obviously on the lower back okay um so in the beginning as i told you like uh this is the more heart opening posture but still people try to tend to bend from the lower back

okay so that’s how you feel more pressure because as you know uh our lower back is more flexible part of our spine which already has a natural arch here and then again you are trying to compressing it so that’s how it feels like more pressure on the lower back so uh in Ustrasana you have to bend from the upper region of the third operation of the chest and how there are some shoulder action you have to maintain

and then let’s see how okay uh so as i told you uh this is a more likely hard opening portion or the lower one uh so how to open your heart so there are three shoulder action you have to maintain the first one is um what is this the external rotation of the shoulders uh it allow to open its chest more wider and the second one is our retraction of a scapula as you retract your scapula you see how automatically your heart is lifting up and the third one is uh depression of your scapula okay so in the beginning

you have to go for elevation of your scapula and then depression of your scripture see what happened just this as you know this is the depression of scapula uh try to retract your scapula squeeze a blade together and see this is your limit huh this is your range of motion okay and relax now elevate your scapula and now try to retract see how while doing elevation there’s much i can easily open my heart at the same time

but in depression this is my limit i can’t go more forward but in elevation you can open your heart more wider so first as you’re entering in the pose go for elevation and as you’re done with the elevation depress it down okay so let’s start and one more thing about the lower part so as we know this is more likely that stretch should be filled here but when you go in the pose uh as you see your buttocks come together and it roll your thighs outward okay

so our main purpose is we have to maintain our thigh in a neutral position so uh it’s better to uh try not to squeeze your buttock huh try not to squeeze your buttock while going in the camel pose and rotate your thigh outward so main purpose is uh just release your buttocks as it is in a natural position try not to squeeze them okay and how uh so we’ll start with like this and just see first generally

we start the portion like this we align our knees and all and as you go for the push you see how this goes turn outward so we’ll do the opposite thing huh open like more wider and relax so see as I’m doing this thing right now my thighs are going to the internal rotation they are not in a natural position natural position is like the neutral

one as I’m doing this one my thighs are running outward so we’ll do the opposite huh go for this one down in uh in an internal position right now from here you have to place your hand on your over your heel like this so right now they are in a natural position there is no external rotation right now so what you have to do uh bring your awareness to your shoulders uh or to the ribcage try to lift your ribcage up suck your belly in

and you know to the shoulders roll the shoulders to the outward so see as you as I roll my shoulder outward my fingers are pointing to the back one okay now as you are done with this part elevate your scalp and retract your scapula as much as you can and keep lifting your ribcage up huh it’s more likely this not this so as I’m doing this one I’m bending from the lower back

as you’re doing this when you’re lifting the ribcage up and then trying to bend from the upper ring okay so the purpose is you have to suck and lift same thing not this one huh rotate suck and bend so we’ll see honestly stuff so the leg should be outward your palm goes harder okay like this huh and

now release your hands on the heels so this is the first action huh make sure your heels are outward and now from here um first try to roll your shoulders out no not nice and the second action is try to retract your scapula as much as you can and suck your belly in and now bring your awareness to the ribcage lift up see now she’s trying to bend from the upper region not from the lower back nice okay

see uh this is how you bend from the lower back there’s no movement of the ribcage there’s no movement of the scapula just you are trying to bend it from the lower back so do the same thing uh place your hands on the heels roll it out right here next squeeze and now suck your belly in and lift your ribcage height more more nice as you are done with your range of motion now from here you have to tuck your tailbone in tuck your tailbone in just check in and go forward

okay and see as he’s going forward against his bending from the lower back so while going forward while moving forward make sure you have to maintain the ribcage upward huh keep it lifting up like this okay keep lifting it as high as you can and now again retract open heart and make sure uh thighs should be aligned or so your hip bone should be aligned with your knee not too much forward or not too much

backward again now you can see her this thigh are in a neutral position right now they are not moving outward and they are not moving inward okay now again bring your awareness to the ribcage keep lifting up suck your belly in inhale keep rotating your scapula and now from here as you’re done with this part without losing your ribcage slowly relax your shoulders down and exhale look up

okay try not to lose your head down huh otherwise it comprise your cervical spine stay there breathe in and as you exhale how to come out from the posture go in the same way back and slowly drop your hip down and exhale come and go for the child pose and relax

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