Subtitles section Play video Print subtitles Stand straight. Inhaling raise both the arms above the head. Keeping them shoulder width apart. Bend the head, arms and upper body backward. Exhaling go back to the tarting position. Stand straight with feet apart. Raise your arms and place your hands in prayer position. Bend your knees deeply sinking down until your hips are lower than the knees. Push up your elbows to your knees to open up your hips and gently press the side of your knees to your elbows. Hold the position for as long as 30 seconds t 1 minute. Release the pose either sitting back or pushing the back up to standing. Lie flat on your back with hands by your side. Inhaling raise both legs upto 90 degrees of the floor. Hold the position for 15 to 60 seconds. Exhaling bring the legs down to the floor. Support yourself on your elbows and raise your legs up to 45 degrees. Stretch your arms out towards your knees. Hold the position for few seconds and lower your legs, hands and head. Lie on your stomach. Raise your entire body up supporting yourself only on your forearms and toes. Keep your elbows directly under your shoulders and focus your attention on the abdominal muscles. Hold the position fr 30 to 40 seconds. Relax. Lie on your stomach palms to the side of your shoulder. Slowly raise your head and straighten the elbows. The arms may or may not be straight. Hold the position for few seconds. Slowly release the upper back by bringing the arms, lower the navel, chest, shoulders and finally the forehead to the floor. Sit in Vajarasana. Stand on your knees with your hands close to your thighs. Stretch your arms up lean backward and slowly reaching the heels with your hands. push the hips forward and bend the spine as far as possible. Remain in this final position for as long as its comfortable. return to the starting position by slowly releasing the hands from the hips one at a time.Its important that this asana is followed by a forward bending asana like Shashankasana. Sit in Vajrasana.Bend forward and raise the body so its weight rests on the hands. Pass the right knee over the left one. Sit on the left heel pressing the bodies weight on it. Bend your right arm raising he elbow high. Stretch your hand up bring the left hand up to center of the back and try to grasp the fingers. Stay in this position for up to 2 minutes. Unclasp the hands and perform the asana with opposite hand and leg.