24
Pose09 (L and R)
Step one foot on the plate while
another feet on the floor. Bent
knees and ankles and lower your
body slowly until you feel tension
in the hamstrings.
Pose10
Place elbows on the plate with
contracted abdominals, gently
push your hips upward slowly.
You should feel tension in your
abdominal region.
Pose11 (UP and DOWN)
Place hands on the mat with
shoulder width apart and bend
elbow to push up and lower body
with contracted abdominals.
Pose12 (L and R)
Lay on side with one foot directly
behind the other, place flexed
elbow on the plate while pushing
your hips upward with contracted
abdominals at the same time.
Pose13
Slowly
flex
shoulder
to
comfortable range with elbow on
the plate, pulling hips away from
hands horizontally.
Pose14 (UP and DOWN)
Keep your hips close to the edge
of plate and place hands on the
plate with shoulder width apart.
Pushing your hips upward and
downward with bent elbows.