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00:00This is the development of endurance with this asana.
00:04Two hasta uttanasana.
00:06Spread your hands.
00:07Lift them upwards.
00:08Then bend backwards.
00:10Keep the balance.
00:11Look towards the sky.
00:14This process is done while breathing.
00:18It is beneficial for the internal organs of the stomach.
00:20It is beneficial for digestion.
00:23In increasing the length too.
00:24Three.
00:26Slowly bend forward.
00:27Leaving the breath.
00:28In the state of padasthana.
00:31Keep the palms close to the ankles.
00:34Take the head towards the knees.
00:36Ashwasancharana asana.
00:38Take the left leg towards the back.
00:41Keep the right leg between the hands.
00:44Do this while breathing.
00:47Feel the pressure on the amasya.
00:51Five.
00:53Palavatasana.
00:56Take the right leg to the back.
00:59Try to put the heels on the floor.
01:01Look towards the navel.
01:03Leave the breath completely.
01:07Six.
01:09Ashtanga namaskar.
01:11Spread the ankles to the back.
01:13Then keep the knees straight.
01:15Chest.
01:16And then bend.
01:20Seven.
01:22Bhujangasana.
01:23Pull the left leg forward.
01:24Look up.
01:26Lift it up completely.
01:29It gives relief to the abdomen.
01:31It increases the strength of the legs.
01:35Eight.
01:37Parvatasana.
01:39Leaving the breath.
01:42It gives exercise to the muscles of the hands and feet.
01:48Nine.
01:49Ashwasancharana asana.
01:51Bring the left leg to the front.
01:53The whole posture.
01:54Pull the right leg to the back.
01:56Put the knees on the floor.
01:58Look towards the navel.
02:00Ten.
02:03Bring the right leg to the front.
02:05This is the state of Pradhyasthasana.
02:08Eleven.
02:10Hastottalasana.
02:11Lift the hands up.
02:13The intellect of self-confidence is to bend the back.