Basic Movement

Kneeling, exhale lying down flat and place the palms of your hands, your chin and pelvis on the ground; inhaling in a complete cycle, arch the hack oj your head and torso, and straightening your elbows, remain arched like a m snake.

Starting Position

0. Sit on your heels with your hands on your knees.

Initial Phase

1. Inhaling in four counts, extend your arms over your head.

2. Exhaling in four counts, lower your forehead to the ground in front of your knees, extend your arms forward and place your palms on the ground; or. place your forearms on the ground with your elbows touching your knees, then measure two hand spans and rest vour palms on those points.16' Then with the feet and big toes close together, forcefully extend your legs and lie flat keeping your throat, chin and pelvis firmly on the ground.

Central Phase

3. Inhaling in four counts, arch your chest and the back of your head, and without lifting the lower part of your body from the ground, straighten your elbows.

4. Holding open for four counts, remain in this position like a snake and tense all the muscles and nerves of your body.

5. Exhaling in two counts, lower your torso and forehead to the ground, then remain empty for two counts.16**

Final Phase

6. Inhaling in four counts, raise your torso and sit on your heels, extending your arms over your head.

7. Exhaling in four counts, lower your arms and forehead to the ground in front of your knees.

Yantra Yoga Yantra Yoga Poses

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Breathing Cycle

Stau InkiUtio«

Empty Mold

___ ~

1 Initial Phase

4

4 —j

centrai phi asi

-- ^î__

Fin a i P h a si

4

152 The Four Profound Applications____

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