Diaz BMS Nexus

awesome n authentic words by yoga international

Inhale when spine is touching the floor in the starting position. While exhaling lift your hips up towards the ceiling. Keep your buttock muscles squeezed and tummy tucked in. Keep breathing normally during the hold. Plant soles on the ground, keeping knees and ankles hip-width apart.

The forward bending closed legs - standing or the standing body fold. Ihale at the top...While exhaling bend down...Keep breathing normally during the hold...Inhaling come back up to the starting position, exhale at the top. That's 1 set...

Start from a hold of 10 seconds...and do 3 sets...

Better to be prevented for high BP patients and for women when on the 1st 3rd days of your cycle...

if you think a minute passes too quickly, you have never done a plank...

Don't forget to breeeaathhhheee...inhale sitting upright, exhaling bend sideways...the more exuberantly you exhale, the more space it creates in your body, hence more flexibility...when coming up, don't forget to inhale...

you have to build up to this...do not over exert yourself the 1st time...proper warm up of the spine is also essential prior to doing this pose...support your back with your hands when a beginner... initially just try jumping your hips off the floor and taking your feet up towards the ceiling and angled towards your head...better done assisted...when coming back bend your knees 1st, touching heels to your buttocks...then roll back your spine towards the floor...

Adopt the practice of yoga in your life and see the wonders and changes