From some steady position , bring your feet 4 to 5 ft apart .
Turn right foot , right side hands parallel to flow .
While a sail move forward , place your right palms on the right leg makes you you both shoulder should be in one line , raise your left hands and fix your gaze on left arms .
He staying 5 to 10 red here .
Then slowly in him come back .
Repeated other side , lab foot , lap side while cell move lap sand , place on lap lake , your spine should be open towards your head .
Fix your gaze on right hands and breathe softly , slowly come back .
Bring your feet together in summer study .
Now again , 4 to 5 ft apart , turn right foot right side , bend your knee at 90 degrees .
Right forearms on your right thigh .
Inhale and lift your arm while is keep your chest lifted .
And both solar would mean one line breath here after five break , come back , repeat it .
Other side , left knee at 90 degree makes your you're both solar in one line chest lifted .
Fix your gaze on , raise arms .
You stay 5 to 10 breaths and then slowly come back again in summer study .
I promise some , bring your feet 4 to 5 ft apart .
Turn right foot , right side and left foot inside .
Bend your right knee at 90 degree .
Keep your spine open chest lip date and raise your hand palms together .
Take your gaze on thumbs , keep , engage your root lock and a contract inside .
Slowly come back and repeat it .
Other side , just turn oppo your side and bend your left knee at 90 degrees .
Makes your your ankle and knees to be in one line , the root lock , engage abdominal engagement and fix your gaze at one point slowly come back .
So I study now be withdraw and variation two , bring your feet again , 4 to 5 ft apart , turn right foot , right direction , bend your right knee at 90 degree left foot remains same position and just make your hands parallel to flow and don't lean your upper body forward .
That is the common mistake when you are practicing bean too slowly come back , repeat it other side makes your , your hips would be same direction slowly come back to some position and just relax here .
Now , be ready for parshwa Dr post this time 3 to 4 feet apart .
Complete turn right side in her hands up .
Vila sail , bent forward , bending from your hips , keep your knee in gaze and slowly slowly pull forward your chin on your skin .
After five breath inhale , come back and do opposite side .
You may do some other variation of parshwa than making Namaskar backside draining your pumps together and slowly slowly pull forward , keep your abdominal engagement , root lock , kneecap , lift and fix your gaze on victims .
You stay both side equal and slowly come back and relaxing .
So and watch your brain just relax .