Bend your right knee, place your right foot on the floor outside your left thigh and move into Seated Half Spinal Twist.

For information on Seated Half Spinal Twist, see page 86.

26 Lie on your back with your knees bent, the soles of your feet flat on the floor and your arms alongside your body with your palms down.

27 Draw your knees toward your chest and move into Half Shoulderstand.

• For information on Half Shoulderstand, see page 220.

29 Lie on your back with your legs extended and your feet together. Your arms should be straight and your palms should be on the floor underneath you.

30 Press your elbows into the floor and move into Fish Pose.

• For information on Fish Pose, see page 210.

Seated Half Spinal Twist is a stimulating pose that helps increase the flexibility of your spine.

Perform Seated Half Spinal Twist for your other side.

This pose is beneficial for strengthening your entire body and improving your circulation.

Slowly lower your

• For information

• Plow Pose stretches the

feet toward the floor

on Plow Pose, see

entire back of your body

behind your head to

page 224.

and stimulates your

move into Plow Pose.

nervous system.

Fish Pose is a good counter pose for Half Shoulderstand and Plow Pose because the pose stretches your neck in the opposite direction.

You can perform Strengthening Practice to help build strength in your entire body. This practice also helps you build strong bones and overall flexibility.

Before you begin the practice, you should take 5 to 10 minutes to center yourself and become aware of your

The Hindu-Yogi Science of Breath

The Hindu-Yogi Science of Breath

A complete guide on Eastern practices of breathing, mental, psychic and spiritual development. The book teaches that Yoga is divided into several branches, ranging from that which teaches the control of the body, to that which teaches the attainment of the highest spiritual development.

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