Lower Back Development Level 3 (JC)

Don't do this until you have spent plenty of time several months with bridges. I'm going to break it down but what it is ; a back bend with back facing the wall; let hands touch the wall to use it to hand walk all the way down while in a back bend; now you will be in a wheel pose or full bridge hold then take your hands and walk back up the wall fold forward then repeat slow slow slow safe and don't not don't until you have developed great flexibility in your back

Exercises

Seria 1: 3 rund

Standing Back Bend (down The Wall)

15 sekundy

Wheel Pose

15 sekundy

Standing Back Bend (back Up The Wall)

15 sekundy

Fold Forward

30 sekundy

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