Extending the Ankles afcvq qjp q

Extending the Ankles: standing, extend (the leg)t bend it to the left and kick out.

Starting Position

0. Stand with your legs parallel and your arms at your sides.

Exercise

1. Inhaling slowly and directly, raise your arms rotating them from below upward and then lower them, finally resting your hands on your hips with the fingers pointing forwards and the thumbs backwards.

2. Holding the air. extend your right leg to the right, then bend it and place the sole of the foot at the top of your left thigh and massage the whole leg energetically from the inside down to the ankle. Extend your leg straight forward and then bend it, bringing your knee towards the abdomen and your heel towards the secret place."2 Lower your knee and push it backwards with the heel towards the buttock.

3. Kicking forwards with your right foot, exhale the stale air forcefully emitting an aspirated HA and return to the position with the legs parallel. Repeat three times.

Do the exercise in the same way with the left leg. If you want to repeat the exercise, do the following movements three times:

4. Inhaling forcefully, raise your arms.

5. Exhaling forcefully, bring your fingers to your toes and your forehead to your knees.

Benefits

The Overcoming of Obstacles says:

Extending the Ankles heals ailments of the tendons and of the joints of the feet and legs, and eliminates problems caused by deterioration of the downward-clearing prdna.113

As stated, xhisyantra helps to overcome ailments of the feet and legs, particularly the tendons and joints, and eliminates problems caused by the impaired functioning of the downward-clearing prdna.

Controlling the Channel- Tsadul

Rotate Ankles

34 Vantra Yoga Tie Tibetan Yopa of Movement _

3. Rotating the Arms

Rotating the Arms: (rotate) the rtoht ami left (arms) flinging them upwards and backwards.

Starting Position

0. Stand straight, with your arms at your sides.

Exercise

1. Inhaling slowly and directly, raise your arms parallel above your head.

2. Holding the itr. rotate them three times backwards and at the end of the third rotation stop with your arms extended above your head. Then rotate them forwards three times.

At the end of the third rotation, fling them forcefully backwards, bending the torso a little downward and forwards while exhaling the stale air with an aspirated HA. Repeat three times.

For the pause do the following movements three times:

4. Inhaling forcefully, raise vour arms.

5. Exhaling forcefully, bring your fingers to your toes and your forehead to vour knees.

Beginners can practice this exercise inhaling slowly during the rotation up and backwards, and exhaling forcefully during the rotation forwards.

Benefits

Ih Overcoming of Obstacles says:

Rotating the Arms heals ailments of the ligaments and joints of the arms, and eliminates problems caused by deterioration of the upward-

As stated, this yantra helps to overcome ailments of the muscles and ligaments of the arms and of the joints of the shoulders and elbows, and in particular problems caused by the impaired functioning of the upward-moving prana.

86 Yan i r a Yor, a The Tibetan Ycgi *j Movement

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