Tightening

With the legs extended, open your fingers and tighten the joints and sense organs.

Starting Position

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

Exercise

1. Inhaling forcefully,53 raise your arms straight over your head, opening the chest and shoulders.

2. Exhaling forcefully, lower your arms bringing the hands to chest height and pulling the elbows back.

3. Inhaling forcefully, open the joints of your fingers and toes, and your shoulders and eyes.

4. l-xhaling forcefully, contract tightening them. Specifically, pull the root of your tongue downward and contract tightening your ears and your whole body until you start to shake. Conversely, in the opening phase, relax your body completely. Repeat the opening and contracting exercise (points 3 and 4^ seven times and with the the last exhalation exhale forcefully putting your hands on your knees.

5. inhaling forcefully, raise your arms straight over your head.

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

To link with the next exercise:

1. Inhaling, raise your arms straight over your head.

2. Exhaling, join the soles of your feet together with your knees wide apart and put your hands on your knees.

Benefits

The Overcoming oj Obstacles54 says:

The benefits: Tightening restores vigor and eliminates problems related to the sense organs and to the pervasive prdna.ss

As stated, this yantra tonifies the whole organism reinforcing the condition of die five elements, improves sight and the functioning of the other sense organs and. rn particular, invigorates the fimctioning of the pervasive prdna, which presides over the movement of the upper and lower limbs, eliminating all its problems.56

Loosening the Ioints: Tsitjo47

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48 Van rra Yoc.a Tht Tihhw Kv.j of* Afovrnirvt/

2. shaking

Zh tscgkyil?7 shah the ankles and hand joints.

Zh tscgkyil?7 shah the ankles and hand joints.

Starting Position

0. Sit with the soles of your feet together, your knees wide apart and vour hands on your knees.

Exercise Phase A

1. nhaltng forcefully, raise your arms straight over your head, opening the shoulders and chest.

Exhaling forcefully, lower your arms, bringing the hands to the level of the armpits with the elbows wide apart.

Inhaling forcefully, expand your chest well and shake your wrists and hands energetically.

4. Exhaling forcefully, continue shaking your wrists while moving the hands downward. Repeat this exercise twice more, doing three breathing cvcles in all.

5. At the end, inhaling forcefully, extend your legs forward and raise your arms over your head.

6. hxhaling forcefully, bring your fingers to your toes and your forehead to your knees.

Phase A

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50 Yantra Yoga TheTibetan % o/Mowrw::

Phase B

1. Inhaling again, raise your arms straight over your head.

2. Exhaling forcefully, bend your legs and grasp your ankles.

3-4. Inhaling and exhaling for a total of three breathing cycles, as in Phase A, shake your ankles energetically.

After some practice, train in shaking the wrists and ankles simultaneously during the inhalation and exhalation phases.

To link with the next exercise:

1. Inhaling, raise your arms straight over your head.

2. Exhaling, join the soles of your feet together with your knees wide apart and put your hands on your knees.

Benefits

The Overcoming of Obstacles says:

Shaking eliminates all ailments of the large and small joints and of the related ligaments and tendons

As stated, this yantra helps to overcome ailments of all the major and minor ligaments and joints. For those without any kind of problems, it serves to keep the joints and ligaments in good condition.

PHASE B

Phase C

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Beginners Guide To Yoga

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