For progressing, extend (your) bent (knee) Jonvard. (Then do) it on the other side. This is the series) for the directed hold, with seven phases.
0. As in the basic movement. (Sit on your heels with your hands on vour knees.)
1. As in the basic movement. (Inhaling in four counts, extend your arms over your head, opening your chest,)
2. As in the basic movement. (Exhaling in four counts, place your hands and forehead on the ground in front of your knees, extend your right leg straight back and bring your left heel firmly to your secret place.)
Central Phase o. Inhaling in four counts, rise up and slowly raising the knee extend your left leg straight forward and bring your hands to the sides.
4. Applying a directed hold as long as you can, arch your head backwards toward your right thigh as if to touch it and thoroughly tense your whole body.
5. Exhaling in four counts, lower your hands and forehead to your left leg.
6. Inhaling in four counts, extend your arms straight over your head turning your torso to the right, then rotate your right leg so as to extend it wide apart to the side with the toes turned upward.
7. 1 exhaling in four counts, extend your legs forward and parallel and bring your fingers to your toes and your forehead to your knees.
Then do the movement in the same way on the other side.
Fourth Shrii=s: The Dove 255
Directed i IM
This is the scries of yantnts for applying rhe directed hold, each yantra with seven phases of breathing.
The Overcoming of Obstacles says:
The Dove R>se eliminates ailments of the upper torso and shoulders, Phlegm, heartburn and Cold Wind, and problems of the upward-moving and pervasive pranas. The same holds true for the movements for training and for progressing22*
As stared, these yantms help to overcome ailments of the upper torso, shoulder pains, illnesses of the Phlegm category in general and in particular gastritis with heartburn, and the ailment known as Cold Wind;230 also they completely eliminate problems of the upward-moving and pervasive prdnas when their functioning has become anomalous, damaged or disordered. _
The third triad of yantras, '"he Trident Pose, is for applving the closed hold.
258 The Smooth Br™ thing with Seven Limbs
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