Does not bend spine, and pelvis does not move, as doing exercise for two stage,as1. you are catching big ball, stretch hands to front, as you are catching his, as shoulder blades moving for hands moves, and low breast spine side is concave, spine,like a wheel.
2.As back move doing, and with a crown stretch up, and back, upturned head, and maximally bend spine, hands move back, and to sides.
Stay, hands on a widen for shoulders, knees are bended, left hand raise up, bend in elbow, and move behind spine, right hand stretch behind a spine to left, try to lock fingers , as from an initial pose doing inclines to left and right, try to bend, as more lower, after change hands, again doing inclines, relax, repeat with other side.
Stay, legs are on a widen for shoulders, knees are bended, as bend right hand in elbow, and low behind head, left hand catch with right elbow, stretch with left hand an elbow with right hand to left side, as at the same time incline to left. Feeling a strain in muscles, delay for ten sec, relax, repeat with other side.
Stay, fists are supporting in sine for kidneys side, as slightly higher for waist, elbows are near, as imagine,that fists are deeply entering in body.
As bending more stronger, like a bridge forming, stay a little bit, and bend, after return back.
Sit on floor, or on chair, hands are supporting in sit, or floor, spine is straight.
On breathe out incline to front, try to touch with a nose are knees, on breathe out straight out spine, every move doing for 6 sec, as 15 moves in all, after bending back, try with an occiput to touch to buttocks,spines goes to front, return back, as so till 15 moves.
Sit, spine straight, head and spine finding in one plane, free breathe. Head and shoulders return to right till support, and doing 15 swings moves, as one swing within at sec, like moving till a few cm more, as one turn doing for 20 sec, same doing to left side.
Stay, raise hands over head, crossed fingers hands, palms to externally.
Stretch hands up and back, feeling for stretching muscles for hands , shoulders and top spine side, delay for 15 sec, smooth is breath.
2.As back move doing, and with a crown stretch up, and back, upturned head, and maximally bend spine, hands move back, and to sides.
Stay, hands on a widen for shoulders, knees are bended, left hand raise up, bend in elbow, and move behind spine, right hand stretch behind a spine to left, try to lock fingers , as from an initial pose doing inclines to left and right, try to bend, as more lower, after change hands, again doing inclines, relax, repeat with other side.
Stay, legs are on a widen for shoulders, knees are bended, as bend right hand in elbow, and low behind head, left hand catch with right elbow, stretch with left hand an elbow with right hand to left side, as at the same time incline to left. Feeling a strain in muscles, delay for ten sec, relax, repeat with other side.
Stay, fists are supporting in sine for kidneys side, as slightly higher for waist, elbows are near, as imagine,that fists are deeply entering in body.
As bending more stronger, like a bridge forming, stay a little bit, and bend, after return back.
Sit on floor, or on chair, hands are supporting in sit, or floor, spine is straight.
On breathe out incline to front, try to touch with a nose are knees, on breathe out straight out spine, every move doing for 6 sec, as 15 moves in all, after bending back, try with an occiput to touch to buttocks,spines goes to front, return back, as so till 15 moves.
Sit, spine straight, head and spine finding in one plane, free breathe. Head and shoulders return to right till support, and doing 15 swings moves, as one swing within at sec, like moving till a few cm more, as one turn doing for 20 sec, same doing to left side.
Stay, raise hands over head, crossed fingers hands, palms to externally.
Stretch hands up and back, feeling for stretching muscles for hands , shoulders and top spine side, delay for 15 sec, smooth is breath.
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