Basic Movement

Sciatica SOS

Sciatica Exercises

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I.yiw on xour back, inhaling in one complete cycle raise your legs and buttocks; straightening xour sides with your hands, extend your knees and lets, place the weight of your body on xour shoulders and the back of the head and remain in complete closed hold like a flame rising (upward).

Starting Position

0. Sit with your legs extended forward and your hands on your knees. Initial Phase

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

2. Exhaling in four counts, lie on your back with your arms by your sides.

Central Phase

3>. Inhaling in tour counts, lift your feet, legs and pelvis keeping them straight and aligned, support your back with your hands and straighten your spine.

4. Holding closed lor four counts, keeping your feet, legs and knees in alignment extend upward, supporting your body on the back of your head and shoulders; remain in this pose with a complete closed hold, like a flame rising upward.

5. Exhaling in four counts, lower your legs extending them to the ground above your head and bring your arms back to their initial position on the ground.

Final Phase

6. Inhaling in four counts, extend your arms above your head and bring your legs back to the ground.

7. Exhaling in four counts, bend forward, bringing your hands to your feet and your forehead to your knees. Repeat three or more times.

First Series: The Fl ame

118 The Four Charm r eristic Conditions

Movement for Training

For training, turn left ami right and lower your legs until your toes toueh the ground*

Starting Position

0. As in the basic movement, (Sit with your legs extended forward and your hands on your knees), jv V

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 four counts, lie on your back with your arms by your sides.)

Central Phase

3. As in the basic movement. (Inhaling in four counts, lift your feet, legs and pelvis keeping them straight and aligned, support your back with your hands and straighten your spine,)

4. Holding closed as long as you can, turn your torso to the left and lower your straight legs until your toes touch the ground, then again straighten them upward,

5. As in the basic movement, (Exhaling in our counts, lower your legs extending them to the ground above your head and bring your arms back to their initial position on the ground.)

Final Phase

6. As in the basic movement, (Inhaling in four counts, extend your arms above your head and bring your legs back to the ground,)

7. As m the basic movement. (Exhaling in four counts, bend forward, bringing your hands to your feet and your forehead to your knees.)

Then do the movement on the other side, turning to the right.

Firs I Six its: ike Fijmt 119

Initial Phasi

Slow- Inhalation

Finai Piiasi

Clin.d Hold

Ji M poni\

Slow kdubtk™

Slow kdubtk™

120 Thb Poor Characteristic Conditions__

Movement for Progressing

For progressing straighten \t>ur army in line with your legs.145 (Th IS ts the series) fir the closed hold with seven (phases).

Starting Position

0. As in the basic movement. (Sit with your legs extended forward and your hands on your knees^

Initial Phase

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

2. Exhaling in four counts, lie on your back and place your hands on your thighs, then keeping your legs straight as you bring them over your head to touch the ground, massage your legs down to your toes.

Central Phase

3. Inhaling in four counts, raise your legs and extend them upwards massaging them from the toes to the thighs and straightening your arms in line with your legs.

4. Holding closed as long as you can, stretch your torso and arms straight upward like an arrow supporting your body on the back of your head and shoulders, and remain in this position extending upward, mk --

5. Exhaling in four counts, while lowering your legs to the ground above your head, massage your legs down until your fingertips touch your toes. Final Phase

6. Inhaling in four counts, keep your arms extended above your head and bring your legs back to the ground.

7. Exhaling in four counts, raise your torso, bend forward, and grasp the outer sides of your feet bringing your forehead to your knees.

First Series: Tb FUmt 121

12- Thi l:ot r Char u'ti kistic Conhi iions

This is the series of wmtr.is for applying the dosed hold, each vantra with seven phases of breathing.

Benefits

Pructicitig the Flame eliminates ailments of the Wind (humor)t problems of the spine and the spinal cord, lumbar pain, sciatica and paresthesia and those problems related to the upward-moving and'f re-accompanying pranas. The benefits of the movements for training and for progressing are the same.146

As stated, these mtr*s help to overcome all types of ailments of the W fed humor category, ailments of the spine and spinal cord, lumbar pam. and pa.ns such as sciatica and paresthesia.'« In particular, they jm.nare all problems caused by the upwatd-moving and fire-acconJ-,ng >"*" Whcn thf'r kttictioning has been damaged or is disordered

The fourth triad of yantras, The Turtle Posh, is for applying the contracttn hold.

124 [ 'i. four chahai ti risjk conditions

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