frr progressing, pass the backs of your knees over your shoulders and hrirto ¡he soles of vour feet to your ears. (This is the series for the) empty hold with seven phases.
0. As in the basic movement. (Sit with the soles of your feet together. vour knees wide apart and your hands on your knees.)
1. As in the basic movement. (Inhaling in four counts, raise your arms over your head opening your chest.)
2. Exhaling in four counts, place your elbows on the ground and press vour heels against the insides of your elbows with your palms joined forward.
3. Inhaling in four counts, detach your elbows from the ground and raise them.
4. Exhaling forcefully in two counts, raise your knees onto your shoulders and your joined palms onto the top of your head, pressing the soles of your feet onto your ears and placing the weight of your body on your buttocks.
5. Remaining empty as long as you can, thoroughly tense your whole body, then lower your hands and feet without separating them until they rest on the ground.
6. As in the basic movement. (Inhaling in four counts, extend your arms over your head and your legs forward.)
7. As in the basic movement. (Exhaling in four counts, arasp the outer sides of your feet and stretch your legs, bringing your forehead to your knees.)
Fourth Series: Tbijtwel 279
Slow ExKaboon ] Qukk Extubrio«
Empty Hold tog
280 The Smooth Breathing with Seven Limbs
This is the series of yantras for applying the empty hold, each yantra with seven phases of breathing.
The Overcoming of Obstacles says:
The Jewel Fbsc eliminates all problems caused by imbalance of the five elements, of the five prdnas, of the humors and of the constituents, and increases one's strength. The same holds true for the movements for training and for progressing.2*0
As stated, these yantras are effective for harmonizing the condition of the five elements and the five prdnas; they eliminate problems caused by imbalance or disorder of the three humors, Wind, Phlegm and Bile, of the two 'white and red' constituents (whose coarse aspects arc sperm and ovule-blood)241 and of the 'six pure constituents'242 which are: chyle, blood, flesh, fat, marrow and reproductive fluids, empowering their functioning. It also increases physical strength.
Thus ends the fourth series of yantras comprising fifteen movements, five main and ten auxiliary, combined with the prdndydma of the Smooth Breathing with Seven Limbs.
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