Dahn Yoga Health Center

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• Sit on the floor with your legs straight out in front of you, toes pointing upward.

• Lean back a little and put your hands flat on the floor directly below your shoulders, fingers facing forward.

• Breathe in and lift your bottom, pushing up through your pelvis, straightening your legs, and pressing your feet toward the floor till your torso and legs are in a straight line and your body forms a flat inclined plane.

• Hold this position for as long as it is comfortable and be sure to breathe evenly.

• Return to the first position.

• Repeat the sequence several times.

• Start by lying on your stomach.

• Bend your legs at your knees so you can grasp your ankles with your hands.

• Breathe in, pulling your body up and keeping your arms stretched.

• Breathe out and come down again.

• Relax your arms by letting go of your ankles.

• Repeat the sequence several times.

• Bend your legs and bring your feet flat on the floor as close as you can to your buttocks.

• Place your hands flat on the floor next to your head, palms down.

• Breathe in, stretching your arms and legs so that your body forms a bow.

• Hold this position for as long as it is comfortable; breathe evenly.

• Return to the lying position.

• Repeat the sequence several times.

• Finally, return to the lying position. Roll onto your stomach and come to rest in the Mouse pose (Exercise #53).

• Bend your legs and place your feet flat on the floor.

• Lay your arms by your sides with your palms down.

• Breathe in and raise your hips and chest until your thighs are just about parallel to the floor.

• Hold this position for as long as it is comfortable, breathing evenly.

• Repeat the sequence several times.

Note: If necessary for comfort, place a thickly folded blanket under the neck during this exercise.

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