ھەمبەھىرلەنگەن ئاۋاز

Start. Good mornings 1:30. Hinge hips, back straight. 3,2,1. Arm circles fwd/back 1:30. Small to big. 3, Good mornings. Hinge at your hips. Keep your back straight. Slow and controlled. 3… 2… 1… Continue. Feel the stretch in your hamstrings and lower back. Keep breathing. 3… 2… 1… Switch in 5 …

Start. Good mornings 1:30. Hinge hips, back straight. 3,2,1. Arm circles fwd/back 1:30. Small to big. 3, Good mornings. Hinge at your hips. Keep your back straight. Slow and controlled. 3… 2… 1… Continue. Feel the stretch in your hamstrings and lower back. Keep breathing. 3… 2… 1… Switch in 5 seconds. 5… 4… 3… 2… 1… Arm circles forward. Small to big circles. Keep your shoulders relaxed. 3… 2… 1… Now bigger circles. Open up your chest. 3… 2… 1… Switch direction. Arm circles backward.