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Thi; first triad of yantras, Arching like a Camel, is for applying the open hold.

100 Thi Four Characteristic Conpiiions

Basic Movement

Kneeling, join the thumbs and toes. Inhaling in one complete cycle, raise your buttocks and push your shoulders and chest, arch your back and the back of your head and remain arched like a camel In general, apply seven phases including the inhalation and the holding.1**

Starting Position

0. Sic on your heels with your hands on your knees. Initial Phase.

1. Inhaling in four counts, extend your arms over your head.

2. Exhaling in four counts, form fists and bring them down to the ground behind vour buttocks joining thumbs and big toes.

Central Phase

3. Inhaling in four counts, raise your buttocks pushing your chest and pelvis slowly forward and arch your spine and the back of your head so as to assume a camel like shape.

4. Holding open for four counts remain in this position.

5. Exhaling in four counts, sit on your heels bringing your forehead to your knees and your arms to the ground by your sides.

Final Phase

6. Inhaling in four counts, raise your torso extending your arms over your head.

7. Exhaling in four counts, remaining seated on your heels, extend your arms straight forward bringing your hands and forehead to the ground.

T hus, this yantra consists of an initial phase with two movements linked to inhalation and exhalation; a central phase in which one engages in inhalation, open hold for the pose and exhalation; and a final phase, also with two movements for the inhalation and exhalation. So in total, the breathing has seven phases, as is generally found in all the yantras of the five series. It is very important to apply this principle precisely and accurately.

Yantra Yoga

Brcatkmp CyeU137 Slow (nh-thtion

Initial Phase

Opt n Hold

CENTRAL PHASI

Imnal Phase

102 Tm Four Charac i t ristic Conditions

For training, raisins yourself on your knees, straighten your torso, join the palms of the hands with the soles of your feet; arch and push.

Starting Position

0. As in the basic movement. ivSit on your heels with your hands on your knees.)

Initial Phase

1. Inhaling in (our counts, raise your buttocks and rise up onto your knees, extending your arms over your head and straightening your torso.

2. Lxhaling in four counts, join the palms of your hands and the soles of your feet with your fingers turned towards your toes. Central Phase

3. Inhaling in four counts, arch your torso and the back of your head and push your pelvis and chest forward.

4. Holding open, remain in this position for as long as you can according to your capacity and physical condition.

5. Exhaling in four counts, sit on your heels and bring your hands to your knees.

Final Phase

6. Inhaling in four counts, raise your arms over your head and stretch vour torso.

7. Exhaling in four counts, remaining seated on your heels, extend your arms forward bringing your hands and forehead to the ground.

104 The Four Characteristic Conditions__

Movement for Progressing

For progressing, rising onto your knees, inhale curving your elbows and the back of your head backwards. This is the series for the open hold with seven phases.

Starting Position

0. As in the basic movement. (Sit on your heels with your hands on your knees.) Initial Phase

1. As in the movement for training. (Inhaling in four counts, raise your buttocks and rise up onto your knees, extending your arms over vour head and straightening your torso.)

2. Exhaling in four counts, bring your arms to your sides. Central Phase

3. Inhaling in four counts, rotate your arms forwards, upward and then backwards to bring your hands on your hips, holding them firmly with the thumbs facing backwards.

4.} lolding open, pull your elbows back and arch your spine and your head backwards, remaining in this position as lon^ as you can, to progress.

5. Exhaling in four counts, rotate your arms upward, then forward, and then extend them along your sides.

Final Phase

6. Inhaling in four counts, raise your your arms over your head and stretch your torso.

7. Exhaling in four counts, sit on your heels and holding this position, extend your arms forward, lowering your hands and your forehead to the ground.

Brratbino Cycle

Slow Inhalation

Initial Phase

Slow Exhalation

Brratbino Cycle

Slow Inhalation

Initial Phase

Centrai Phase Imnai Phase

Slow Exhalation

106 Ifttl Four Characteristic Conditions_

This is the series of yantras for applying the open hold, each yantra with seven phases of breathing. After having performed these movements three, five, seven or more times, to connect them with the next movements do the linking movement:

6. During the four counts of inhalation of the final phase, rise up onto vour knees placing your roes on the ground and extending your arms over your head.

7. Exhaling in four counts, extend your legs straight forward, lowering your forehead to your knees and arms to your legs.

Benefits

The Overcoming of Obstacles says:

Practicing the Camel strengthens the full and hollow organs, heals ailments of the spine, the spinal cord, the kidneys and joints of the lumbar region, atid eliminates problems of the fire-accompanying and upward-moving pranas. The same holds true for the movements for training and for pro-i

As stated, these \antras tonify the functioning of the five full and six hollow organs and help to overcome ailments of the spine and spinal cord, the kidneys, the lumbar region and rhe pelvis and all their major and minor joints. In particular, they eliminate all problems related to the fire-accompanying and upward-moving pranas when their functioning has deteriorated or become disordered.

Tmi- second triad oy yantr \s. Twisting i iki a Conch, is for \ppi ying the dirbcted hold.

108 The Four Characteristic Conditions_

Bash: Movement

IV,tb one leg extended and (the other) bent, inhale raising your right hand, then exhale wrapping it around your side and grasping the sole of your foot. Straightening xour left (arm), inhale and stretch your extended (leg), then applying a directed hold\ pull your right shoulder hack twisting like a conch.

Starting Position

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

Initial Phase

1. Inhaling in four counts, extend your right arm upward, bend your right Ice resting the foot on your lefr thigh and pull the foot towards your pelvis with your left hand.

2. Exhaling in four counts, lower your right arm and wrap it around your back towards your left side until you grasp the inside of the right foot and then, bending forward, grasp the outside of your left foot with vour left hand.

Central Phase

3. Inhaling in four counts, straightening your left arm and forcefully pulling your Ieh leg, straighten your torso well and twist to the right side.

4. Applying a directed hold for four counts, pull your right shoulder back as far as you can. remaining twisted like a conch.

5. Exhaling in four counts, extend your legs forward and rest your hands on your knees.

Final Phase

6. Inhaling in four counts, extend your arms over your head twisting your torso to the left.

7. Exhaling in four counts, lower your forearms to your legs and your forehead to your knees.

Then do the movement on the other side, twisting to the left.

Firsi Series: Tht Conch 109

Initial Phase

Initial Phase

Cintrai Phase

Final Phase

Cintrai Phase

Final Phase

110 I hi t-\n ft Characteristic Con pitu'ms___

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