Basic Movement

Kneeling, place your hands on the ground with the fingertips turned towards your burs; press your elbows into your abdomen and, exhaling quickly and forcefully, straighten your torso and remain suspended like a peacock.

Starting Position

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

Initial Phase

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

2. Exhaling in four counts, place your hands on tin- ground with the fingertips turned towards your knees.

Central Phase

3. Inhaling in four counts, extend your legs out straight and opening your chest, join your elbows and press them firmly against your abdomen.

4. Exhaling forcefully in two counts, slightly shift your center of gravity forward, stretch your torso straight as an arrow, lift your legs straight and place the weight of your body on your hands and forearms.

5. Applying an empty hold for six counts, remain suspended in this pose like a peacock.

Final Phase

6. Inhaling in four counts, place your knees on the ground, sit on your heels and extend jour arms over your head.

Exhaling m four counts, join the palms of your hands behind your back and bend forward lowering your forehead to your knees.

(2)

Brfii/Ajnp ( \ile Slow Inhalation

Initial Phase Cintrai. Phase Final Phase :

Movement for Training for training, suspended in the air; arch the hack of your head and raise your legs, lifting and arching your torso upward.

Starting Position

0. As in the basic movement. (Sit on your heels with your hands on your knees.1)

Initial Phase

1. As in the basic movement. (Inhaling in four counts, extend your arms over your head and open your chest.)

2. As in the basic movement. (Exhaling in tour counts, place your hands on the ground with the fingertips turned towards your knees.)

Central Phase

3. Inhaling in four counts, with the palms of your hands on the ground, raise your torso and remain suspended in the air.

4. Exhaling in two counts, arch your head upward and lift your legs keeping them togedier and parallel.

5. Applying an empty hold as long as you can, lift and arch your legs and torso upward and remain in this pose like a peacock.

Final Phase

6. As in the basic movement. (Inhaling in four counts, place your knees on the ground, sit on your heels and extend your arms over your head.)

7. As in the basic movement. (Exhaling in four counts, join the palms or your '' - - -

your back and bend forward lowering your forehead to your knees.)

Fifth Series: tbt Pu^k 3^3

Yantra Yoga PosesVajra Neeli Ayurveda
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