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Up dog and down dog push.
This yoga posture can be performed separately, but my complete series is the two together. The two compliments each other; you have to watch your weight and flexibility at the moment. Even, if you're as flexibility as ever, you shouldn't push into your max at a stretch.
   
  BENEFITS; Waist, back, shoulders, arms legs and strengthen your core which helps in maintaining flat abdomen.


Yeah, getting into your Yoga mat very ready to do it,  Lie down facing down, place your palms on the floor under your shoulders, with your feet placed in a position where the soles and your feet are facing up'now gently use your hands to push your upper body as you breathe in deeply, with your knees, thighs and shine completely off the ground.
Hold the posture and gently exhale, then spend few seconds here listening to your breath'
Then from here let's move gently into the down Dog push of this posture'now as you inhale push your buttocks up to the sky, with your heels down to the floor, try and keep your shoulders, head and neck relaxed'now exhale and remain in this posture for few seconds watching your breathing'So this marks one round of this exercise so here we can repeat it again by moving back to up Dog push again.
 Note: After this exercise makes sure you relax your back, waist and the entire body with the Child's pose.

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