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Pose06
Hips pushed backwards
with legs straight but not
locked. Holding the
handles let your upper torso
drop as far forward as
possible for stretch your
buttock and hamstring
muscle groups.
Pose07 (L and R)
Standing with one foot on
the plate lower your body
with contracted
abdominals.
Pose08 (L and R)
Keeping leg on the plate
straight, bend and lean
another leg. Lower your
hips and sit back. This
exercise will stretch the
insides of your thighs.
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.