For progressing, (as in the) movement for training oj the Camel (join your palms and soles), place your elbows on the ground and bring the top of your head to your heck (This is the series for) the open hold with seven phases.
0. Sit on your heels with your hands on your knees.
1. Inhaling in four counts, rise up onto your knees straightening your waist and extend your arms over your head.
2. Exhaling in four counts, join the palms of your hands and the soles of vour feet, as in the movement for training of the Camel but with vour fingers turned towards your heels, and place your elbows firmly on the ground.
Inhaling in two counts, push your pelvis upward and place the top of your head on your heels.
4. Holding open as long as you can, arch in a circle like a wheel and tense your whole body.
5. Exhaling in four counts, lower your back until you touch the ground and extend your arms by your sides.
6. Inhaling in four counts, raise your torso and extend your arms over vour head.
7. ixhaling in four counts, extend your legs forward, grasp the outer sides of your feet and stretch your Ic^s, bringing your forehead to vour knees, j
Initial Phase I 4
294 The Rough RrBathinc wi i h Six Applications
The Overcoming of (%stacles says:
The Wheel Pose eliminates ailments of the spine and the spinal cord, the joints, the ligaments of the limbs, sciatica and stiffness in stretching or contracting lumbar pain and problems related to the pervasive prdmt. The same holds true for the movements for training and for progressing.
As stated, these va>irn;< help to overcome problems caused by the Wind humor to the back, the spinal cord, the major and minor joints of the spine, the muscles and tendons of the head and the limbs, with characteristic pains like sciatica, and stiffening in (stretching or) contracting; thev eliminate pains m the lumbar region and, in particular, restore correct functioning of the pervasive puina when its functioning is anomalous or impaired.
2 The Eagle
tllli second triad of vantras,
The Majestic Pose uke an Eaou, *
thé directed hold.
The Rough Breathing with Six Applications__
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