For progressing arch your torso raise your heels ami stretch forward then perform a Rep This is the series or the contracted hold with

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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 four counts, extend your arms over your head opening your chest.)

2. As in the basic movement. (Exhaling in four counts, join your knees and open your feet apart, each on its side, about two cubits; place your elbows on the ground beside your knees with your palms in front of vour toes and lower your forehead to the ground.)

Central Phase

3. As tn the basic movement. (Inhaling in two counts, raise your torso keeping the soles of your feet and palms firmly pressed on the ground.)

4. Applying a contracted hold for as long as you can, shift the weight oi your body forward, first stretching your shoulders then your chest and raising your heels, then perform a Bep with your legs

5. As in the basic movement. (Exhaling in four counts, place your hands on vour open legs and lower your forehead to the ground.)

Final Phase

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

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

Initiai. Phasi-

Gkntkai Pit w

Slow InhALuion

InluUion

Cornea Hota Sbr ExhiUion

272 The Smooth Breathing with Seven Limbs

This is the series of yantras for applying the contracted hold, each yantn with seven phases of breathing.

Benefits

The Overcoming of Obstacles says:

Arching like a Tiger eliminates ailments of the spine and the spinal cord, of the joints, ligaments of the limbs, sciatica and stiffness in (stretching or) contracting, ailments of the small and large intestine, stomach tumors and problems caused by deterioration of the (digestive) heat. The same holds true for the movements for training and for progressing

As stated, these wmtras heal ailments of the spine and spinal cord, the major and minor joints, the nerves and ligaments of the head and of the four limbs in cases of pains such as sciatica, and stiffness in stretching or contracting the limbs; they help to overcome ailments of the small and large intestine and stomach tumors; they also eliminate all problems related to deterioration of the digestive heat tied to the fire-accompanying prana.

series

The Jewel

The fifth triad of yantras. The Jewel Pose, is for applying the empty hold.

274 The Smooth Breathino with Seven Limbs__

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