From the sitting Gunderson bend your knees and place your left foot near your right hips and right foot on the ground over the left knee inhale hold right knee and lengthen your spine while exhale bring the left hand over the right leg or you may grab the big toe of the right foot again inhale and lengthen your spine while acts a twist from navel then chase solar and neck right palm resting on the floor or bring it behind your back step five to ten breath here come back and repeat it other side this time right food near your lapped hips and left foot on the ground over the right knee wrap your hand while axle twist keep lengthen your spine and make your bread soft and belly relax by the support of elbow you can twist move stay beside same length of time.
And then slowly come back and sit again in the dozen position Maricha Asana 3 from the sitting than us. And when you brightly towards your chaise rotate your torso towards your right knee wrap your left arm around the right knee positioning the knee in the crock of the right elbow key inhale. And then your is fine while exhale twist stay 5 to 10 breath here come back and repeat it other side this time bend your left leg. And your feet in the line with your hips keep your spine length in.
And your lap arms resting on the floor slowly combat Oh be ready for birth was asthma from sitting than us and been you right knee and lay your feet on the floor outside your right hip toes pointed now bend your left knee and place feet on right thigh keep left knee on the floor bring left hand behind your back and catch left big toe inhale place right hand against left knee while exhale twist into Perth WA Jasna stay five to ten rate then slowly come back and repeat heat other side when your right leg.
And place your feet on lead time mikage big toes fire right hand last left hand near your right knee while exhale twist it is same length of the time and slowly come back a band your knees into fully squared with your buttocks sitting on your heels inhale hold your knees and lengthen your spine while exhale twist your torso to right by placing your left elbow against right knee while I exhale bring the palms together in Anjali mudra use the pressure of the palms and elbow to increase the tuition keep your belly and bread soft we stay 5 to 10 bread slowly come back and repeat eight other side you you after staying equal length of time exhale and release the posture now lie on your back with your left knee band and place your feet on right knee inhale bring your right hand on your left knee exhale twist to right side drop your left knee over the right side of your body keep your left hand resting on the floor turn your head to the land hold the pose for 10 to 15 breath on inhalation slowly come back repeat eight other side this time right click man and place your feet on the left knee and with the help of left hand drop your knee over the left side of your body and down your neck right sign slow and deep breathe continue come back and relaxing sav Asana position just in hand evening while exhale surrender your whole body be it to gravity just lose each and every muscles join keep yourself relaxed.