Place your palms on the mat, under your body.The middle picture = Lift your legs, keep your big toes together.Keep your chin on the mat.Engage your inner thighs. Tighten your stomach.
And release.The bottom picture = Put your insteps on the mat. Interlace your fingers behind your back.Lift your chest little by little. Please don't do it too much.The baby backbends works for stiff shoulders, too.
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