0I.Chant: OM ...3 times
II. Warm up (We are trying to create mobility for Spine)
Asanas:
1. Marjari (Chat & Cow)
Step 1: Come on your knees on the mat with your palms down on the mat firmly gripping the mat and just below your shoulder .tucking the ball of the feet firmly on the ground.
Step 2: Inhale :and open your chest up and chin up with your lower back forming an arch .
Step 3:Exhale : fisrt Chin to chest and then round your back , with every eexhalation consciously pull your navel in, your palms are still pressing down and firm on the floor .
Repeat this 5 times and then come back to normal/neutral spine.
From Marjari go into Parvatha ...
2. Parvatha(Mountain pose)
Step 1:Keeping your palms down and at teh same poistion, lift up your hips towards the ceiling , such that your ball of te feet is pressing on down on the floor and with your heels up from the floor.
Step 2: activate your legs, feet is hip width apart from each other. activate your legs by rolling your thighs.
Precaution : Do not lock your knees and keep them slightly bent.
Step 3: at every exhalation conciousy pull your navel up and in.
Step 4: Rotate your shoulder out with chin dipping down.
3. Look up , right leg in-between the palms and then left leg in-beween the palm,fold forward , with palms pressing down on the floor.
Precaution: for those with knee and back issue, may keep their knees slightly bend.
4. Inhale and come up with your hands reaching up towards the ceiling and then back , forming a backbend.
5. Exhale and come back to normal and hands beside the each thigh
