This is part 2 of a Vinyasa. You can practice at home. It gives you a very balanced spinal workout and works with core body strength.
The fifth Yoga position is called Half Boat. It is done for core body strength. Do this for as long as possible.
The sixth yoga position is an extension of the lying spinal twist done earlier. Hold for 5 to 10 breaths each side.
The seventh yoga position is the bridge. Enter for the same amount of time as before.
Begin mild crunches again and hold Bridge again for the same amount of time.
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