Holding Closed

Holding closed: crossing thumbs and big toes, roll the neck and the back of the head.

Starting Position

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

Initial Phase

1. Inhaling in two counts, extend your legs and arms apart and open the chest.

2. Exhaling in two counts, cross your right arm and leg over the left arm and Ie£. and join the thumbs and big toes.

Central Phase

3. Inhaling in two counts, straighten your torso, raising the chin to bring the back of the head to the neck.

4. Holding closed for two counts, graze your shoulder with your left ear and roll your neck to the right, pushing the chin down.

5. Directing the air for two counts, stretch your chin towards die right shoulder.

6. Exhaling in two counts, return your neck and head to face forwards, release the arms and rest your hands on the ground at your sides.

Final Phase

7. Inhaling in two counts, extend your arms straight over your head and your legs forward.

8. Exhaling in two counts, bring your fingers to your toes and your forehead to your knees.

Then do the movement on the other side, that is, crossing the left arm and leg over the right arm and leg.

Benefits

The Overcoming of Obstacles says:

Holding Closed heals ailments oj the nerves oj the sense organs and oj the brain, and eliminates probletns related to the life-sustaining and upward-moving pranas.i)S

pt kifying the pk.\n-x: tun

As stated, this yantra helps to overcome damage to the nerves connected to the five sense organs, when their functioning has been impaired, and related ailments of the brain. In particular, it eliminates ailments related to the upward-moving prâm and to the life-sus raining pram, which governs the intellectual faculties, sense perceptions and the memory, and whose malfunctioning, for example, can cause depression syndromes.96

Breathing Cyr/r ¡Quick Inhabrion ^ d~d Moid IWed H* ¡Q^ck^n

INI I 1AL PHASI

1;1nal phasi

INI I 1AL PHASI

74 Ya ntr a Yog a The Tibetan Ym of Movement

7. Contracting

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