Movement for Progressing

For progressing, place your bands in front of your knees, arch and perform a Bep. , This is the series for the) contracted hold with seven phases.

Starting Position

0. As in the basic movement. (Sit on your heels with the tops of' your feet on the ground and your hands on your knees).

Initial Phase

J. As in the basic movement. (Inhaling in four counts, extend your arms over your head.)

2. Exhaling in four counts, place your knees and feet slightly apart with your toes pointed to the ground and rest your palms on the ground with the wrists touching the knees.

Central Phase

3. Inhaling force full v in two counts, raise your knees, straighten your arms and legs, and arch your head and torso upward; then emitting an aspirated HA. simultaneuosly shift your body weight a bit forward.

4. Apply a contracted hold as long as you can: at the end, pushing your legs forward and extending your arms upward, perform a quick and loose Bep.17-1

5. Exhaling in two counts lower your hands to the ground by your sides; remaining empty for two counts, relax all bodily tension. Final Phase

6. Inhaling in tour counts, extend your legs forward and raise your arms above vour head.

7. Exhaling in four counts, bring your finders to your toes and your forehead to your knees.

Rrcitfhin* Cxclt

Slow Iiih.ihtion

Iniitai Phasi

4

Central Phase

FINAI Piiam

Contracted

Hold

ISO The Foi'a. Profound Applications___

7'his is the series of yantras for applying the contracted hold, each yantm with seven phases of breathing.

Benefits

He (.'ktrcoimng oj Obstacles says:

Stretching like a Dog eliminates ailments of the spine and the spinal cord, the kidneys and of the small and Urge intestines, heartburn and abdominal bloating, tumors caused bx bad digestion and ailments of the ligaments, and problems of the pervasive prana. The same holds truefor the movements for training and Jor progressing.1 *

As stated, these xantras help to overcome ailments of the spine and spinal cord, the kidneys, and the small and large intestines, heartburn and abdomin.il bloating.1 5 problems due to bad digestion in general and tumors caused by it,1'* and ailments of the ligaments and tendons. It also eliminates all problems caused by the pervasive prdna when its functioning is damaged or disordered.

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

Yantra Yoga Poses

Basic: Movement

In tsoofoil, pass your arms under the hacks of your knees, extend them wide apart on the ground and inhale stretching your abdomen; exhaling auickly in Aw counts, lower your chest to the ground, push your buttocks back, (then arch the back of your head like a spider.

Starting Position

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

Initial Phase

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

2. Exhaling in four counts, bend your legs bringing the soles of your feet together with your knees wide apart; slowly lower your arms and pass them under the backs ot your knees, with your palms on the ground, extending them wide apart and lower your torso straight forward.

Central Phase

3. Inhaling in four counts, press your arms down strongly with your knees and, stretching your abdomen, arch your head and chest

4. Exhaling quickly and forcefully in two counts, lower your chest to the ground pushing your buttocks backward.

5. Remaining empty for six counts, arch your head upward and remain in this pose like a spider.

Final Phase

6. Inhaling in four counts, extend your arms over your head and your legs forward.

7. Exhaling in four counts, bring your fingers to your toes and your forehead to vour knees.

(6) O

fîm/ràim) Cvck

|T- - 1 * ■

Quick J-vhaljtion

Fmpty f loîd

Initial Phase

4

4

G-nikai Pjiasi

4

b

2 j

6

Final Ph asi*

4

4 . j

184 Thi 1 oUR profoifhp APPLICATIONS___

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