For progressing, rise up wrapping your arms and legst (then do it) on the other side. (This is the series for the) directed hold.
0. As in the basic movement. (Sir with vour legs extended forward and your hands on your knees.)
1. As in the basic movement. (Inhaling in four counts, extend your arms over your head and open your chest.)
2. Exhaling in four counts, tightly cross your legs bringing your left leg onto your right thigh, place your hands on the ground by your sides and raise your buttocks balancing on the toes of your right foot, and then stand up on the sole of the same foot.
3. Inhaling in two counts, wrap the top of your left foot around your right ankle and cross your right arm around the left arm and join your palms.
4. Applying a directed hold as long as you can, straighten your torso and bring your joined palms to your forehead.
5. Exhaling in four counts, stand with your legs parallel and bend forward grasping your ankles and lowering your forehead to your knees.
6. Inhaling in tour counts, extend your arms over your head and at the same time place your knees on the ground.
7. Exhaling in four counts, sit on your heels and bend forward lowering your arms and forehead to ¿he ground.
Then do the movement on the other side.
102 The R ^ vthino with Six Applications
The Overrenting of Obstatks says:
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