Basic Movement

In tsogkyil with the soles of your feet joined together, exhaling quickly push your heels towards the top of your head; for one and a half cycles tense (your body) and remain empty (in a shape ) like a jewel.

Starting Position

0. Sir with the soles of your feet together, your knees wide apart and your hands on your knees.

Initial Phase

1. Inhaling in four counts, raise your arms over your head opening your chest, i

2. Iixhaling in four counts, lower your forearms bringing your elbows under the hollows of your knees and grasp your heels keeping your feet firmly joined.

Central Phase

Inhaling in four counts, opening your shoulders, raise your joined feet to chest height with the weight of your body on your buttocks.

4. l:\haling forcefully in two counts, slowly push your feet towards the top of your head.

5. Remaining empty for six counts, tense your whole body, assuming the shape oi the'wish-fulfilling jewel',"w then lower your hands and feet without separating them until they rest on the ground. Final Phase

6. Inhaling in four counts, extend your arms over your head and your

legs forward.

7. Lxhaling in four counts, grasp the outer sides of your feet and stretch your legs, bringing your forehead to your knees.

Brtalhmg Cytlt

INI rut PHAM

centrai phanj-.

Final Phask

Slow Inhabtion Slow Hxlubtion Quick ExJubcioo

I mpty I

276 The Smooim Breathing with Seven Lmas_

Movement for Training

For training, wrap (your arms) around your ankles and push (the two) mudras one above the other towards the top of your head.

Starting Position

0. As in the basic movement. (Sit with the soles of your feet together. your knees wide apart and your hands on your knees.)

Initial Phase

1. As in the basic movement. (Inhaling in four counts, raise your arms over your head opening your chest.)

2. Exhaling in four counts, wrap your forearms under your knees and above your ankles, and keeping your soles firmly united, join your hands with the palms on the tips of your toes like two mudras one on top of the other.

Central Phase

3. Inhaling in four counts, slowly raise your hands and joined feet to chest height.

4. Exhaling forcefully in two counts, forcefully push your hands and feet towards the top of your head.

5. Remaining empty as long as you can. thoroughly tense your whole body, then lower your hands and feet without separating them until they rest on the ground.

Final Phase

6. As in the basic movement. ^Inhaling in four counts, extend your arms over your head and your legs forward.)

7. As in the basic movement. (Exhaling in four counts, grasp the outer sides of your feet and pull them, bringing your forehead to your knees.)

Yantra Yoga PosesYantra Yoga

Brciuhng Cycit ' Slow Inhabern f EslubuoĀ« Quick E.h^tioo

Initial Phase Ci-n'i r \i I'ham pin m ph asr

Yantra Yoga Poses

278, Thb Smooth Breathing with Seven Limbs__

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