Stand straight with your feet hips width apart. Tense your abs, keep the weight in the bowl of your foot and in your toes. Bend your knees as if you are string to sit on the chair and keeping your back straight and in line with your neck, raise your arms up. Keep your upper body in line, your chest up. Do it for as long as you can, release and repeat.
Stand up straight with your arms to the side. Keep your feet hip width apart, weight in your toes and your abs tight. Raise your arms up above your head and slowly bend over from your hips. Let the arms down towards the ground. Keep your back straight t– this is important as it is back stretch, try not to bend your back. Your shoulders should be away from your ears. Breath in and out, stretch further with each breath.
From touch the toe pose, raise one leg up and place it behind you. Bend the other leg until you are in high lounge position. Make sure your front knee does not go over your toes to keep your joints safe. Raise and straighten your arms above you, look up if you can balance. You can press the palms of your hands together if you want to. Stretch further with every breath and repeat on the other leg.
From warrior one pose, bring your arms parallel to the ground. At the same time, turn your back foot at 45 degree angle. You arms can be facing up or down, look towards the direction of your front arm. Stretch further with every breath and repeat on the other leg.
Go from warrior two pose into lower lounge. Place one hand on the floor, next to your front leg (inside of outside of your leg, whatever is comfortable to you). Raise your other arm up if you can. Look towards the direction of sky. Stretch further with every breath and repeat on the other leg.
I did this sequence in one flow, first on one leg and then on the other leg.
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Video Link: https://www.youtube.com/watch?v=dn9haUUwhoY