WELCOME TO FITNESS EXTENDED.



In this session, we will work on our bodies and our mind.

Now let's start centering practice. Sitting in a comfortable cross-leg position, keep the spin, shoulder relax back, and both palms in chin mudra They take off the thumps in the index finger touching. You will take for this three minutes. We will do Marjaryasana.


MARJARYASANA


MARJARYASANA

MARJARYASANA



The first asana is marjaryasana. You will bring your wrist to below the shoulder and knees bellows the pelvis, all you need to do use to arch your back with inhale and round your back with exhale. You will do a total of five rounds.

MARJARYASANA


VYGHRASANA



VYGHRASANA

At the same position you will do Vyghrasana so the back movement will be the same, all you would do you just lift your right leg high like this with inhale, let’s exhale you will

Take the right knee close before the head. So go ahead with the right

Leg five-time and then you will switch on to another leg with five-time.    


PARIVRTTA TRIKONASANA


PARIVRTTA TRIKONASANA

PARIVRTTA TRIKONASANA




We will go ahead to Marietta trikonasana. You will open your legs around two or three feet. Make stands and you will right toe to the right side, left toe solidly diagonal but make sure

Both hills are exactly in the same line and turning your hip to the front, the hip will be toward the right leg. Your right knee will be micro bend, you will try to your left palm on the right

Leg and lift to the right hand up high. You will take it five times with the right leg and switch to another leg five times.


RAJA KAPOTASANA BACKBEND


RAJA KAPOTASANA BACKBEND




RAJA KAPOTASANA BACKBEND


We will do raja kapotasana backbend. You will slowly come down on the knees, now will go ahead for the backbend and along the side, you will also work on your glutes. You will take your right knee forward and open the right toes try it out to the left side, the left leg will go behind and all you will do just coming back on the fingertips by pressing the right hip down and your will keep your body to the center. You will do it five counts to the right and five counts to the left leg.


SETU BANDHASANA 



SETU BANDHASANA 



You will just lie down on the back. I am sure you will be aware of the posture, we will be going to the bridge pose which is the call to Setu Bandhasana. So all you need to do use to just keep your heels close to you and lift your hip as you can as high. Your knees will be the alien with your Anker and press your palms and hold it for five seconds. In this position, your abdomen will be engaged.    


PRANAYAMA- SURYA BHEDI


PRANAYAMA- SURYA BHEDI





PRANAYAMA- SURYA BHEDI

Surya Bhide pranayama is good for digestion. Early you will be closing your left nostril with the two fingers, the ring finger and the little finger, not a lord of pressure. We will be inhaling from the right, holding the right exhaling from the left. you will go ahead with this pranayama for a total of two minutes.


PRANAYAMA- SHEETKARI


PRANAYAMA- SHEETKARI



PRANAYAMA- SHEETKARI


Let’s go ahead for the next pranayama- sheetkari

pranayama. Sheetkari pranayama is cooling pranayama, any time you will feel stress, any time if you will feel hit in the body you will do this pranayama. If you have low BP this is not good for you otherwise if you do not have low BP then you can do this pranayam. One more thing if you have sensitivity so this is not for you, those people who do not have sensitivity they can do this pranayama. Upper teeth and lower teeth touch together and the Tung Wright behind the teeth. From this space, you will be inhaling, closing your mouth, and exhaling through your mouth straps. You will go for two minutes with this pranayama, keeping your back straight, again both hands into chin mudra.


PRANAYAMA- SAVASANA


PRANAYAMA- SAVASANA


First, take your low back on the mat, lay down straight, palms facing up, and armpit free. At the time inhaling let the belly expand and at the time exhaling let the belly contract. keep practicing every day.