Purvottanâsana or upward plank

[Sound] rishikesh purvottanasana or plank series  face up, bring your hands behind your   back and bend your knees supporting your feet with your toes wide  fingers wide apart, raise the pelvis with your hands

   an inhalation lifting the whole body so that the knees are aligned with the  that the knees are aligned with the shoulders   strength hamstring gluteus gluteus muscles back muscles  back muscles if your neck feels comfortable you can   let your head fall backwards progressively  if this bothers you look forward again   [Sound] the breath flows inhale as you exhale lower slowly until  slowly until resting the buttocks on the floor   you go to the posture stretching the two legs  keep your feet together adjust the position of your buttocks to the floor

   hands open your fingers wide with an inhalation you will raise the pelvis  elevate the pelvis and the whole body and the head

   falls back or you keep your gaze forward  according to the comfort of your cervicals breathe kurt snacks healthy undoes you strengthens you  variation of advanced raises the right leg   [Sound] you support you raise the left   [Sound] support yourself take a breath exhaling little by little  little by little go down bring your gaze forward   to support the pelvis place your hands to the sides of the pelvis  sides of the pelvis and rest in dandasana

[Sound]