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As you come down, extend forward from the groins, not the hips. Ensure the lower tummy touches the thighs initially and the head last. Do not hunch the back or reduce the front upper body, rather constantly focus on extending your upper body outwards. Hold this posture for 30 seconds. Perform on both sides.

Extend your arms out to the side and parallel to the flooring. Point your left foot forward while your best foot to the right. Both heels need to be aligned. Exhale and grab your right ankle with your ideal hand. Slowly bend from the hip joint, not the waist. Keep both of your arms straight and your head in a relaxed position or rely on the left.

Hold this posture for 30 seconds. Perform on both sides. Pigeon Pose (Eka Pada Rajakapotasana) Start in a kneeling position. Carefully raise your left knee and place your left foot in front of your right knee. Slide your best leg back behind you and point your toes. If you desire to challenge yourself, you can extend your spine, walk your hands forward and gently lower your chest towards your left knee.

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Hold for 30 seconds. Repeat on both sides. Standing Back Bend (Anuvittasana) Begin by standing with your feet hip-distance apart. Keep your tailbone tucked under, stomach drawn in, and chest forward. Extend your arms towards the ceiling. Slowly arch your back while your arms reaching backwards. You can keep your neck in line with your spine or drop your head back.

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Hold this posture for 30 seconds. Seated Forward Bend (Paschimothanasana) Sit on the flooring with your legs straight in front of you. Press actively through your heels. Inhale and lean forward from the hip joints, not the waist. If possible, attempt reaching the sides of the feet with your hands, touching the soles.

Don’t stoop your body. Instead, concentrate on extending You Can Try This Source when you lean forward. Hold this position for 30 seconds. Versatility Requires Practice You may discover yourself having a hard time doing a few of the relocations. And, that’s okay. Flexibility isn’t something you can simply get it on day one.

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