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