So now once you're ready , just come onto your knees and placing your elbows really firm and nice , interlock your fingers and take a few deep breaths , crawl back your toes and as you exhale to slowly lift your knees and hips away from the mat and putting your head down , breathe normally inhale and exhale , make sure your breath is really normal .
So roll your shoulders back and slowly lean all the way back just like this .
So keeping your back strong and nice and sturdy .
And from here as you inhale , lift your legs slowly off the mat .
Inhale , lift your legs all the way up , slowly release your arms to the side of your body and hold your posture , not your breath .
So remember to breathe for five , four , three , two and one , you are going to place both your elbows right at the back , open your heart first , as you inhale and slowly as you exhale , drop the crown of the head all the way down to the mat .
Now , from here , if you cannot reach the floor , you can always adjust .
We're walking through and stay here for a breath .
Begin by lying down onto the side lying really comfortably down here .
So support your neck , inhale , lift your right leg up , ok ?
And hold your right big toe with your right arm .
And slowly as you exhale , lift and extend your arm and your leg as well .
Hold here , begin to light on , on your back and place your heels as close as possible to your butt and hold your ankles , make sure your thumb is outside .
And when you're ready , slowly inhale and lift your hips all the way up .
So try and reach as high as possible , but your breath should be in the normal range and stay here for a couple of deep breaths .