Movement for Training

For training, lower the top of your head to the ground and apply a contracted hold.

Starting Position

0. As in the basic movement. (Sit with your legs extended forward and your hands on your knees.) Initial Phase

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, join your knees and open your feet apart, each on its side, about two cubits; place vour elbows on the ground beside your knees with your palms in front of your toes and lower your forehead to the ground.)

Central Phase

3. As in the basic movement. (Inhaling in two counts, raise your torso keeping the soles ot your teet and palms firmly pressed on the ground.)

4. Applying a contracted hold as long as you can, thoroughly tense your whole body lowering the top of your head to the ground. At the end, extend your legs forward and opening your arms perform a Bep. dropping on your buttocks with your legs apart.

5. As in the basic movement. (Exhaling in four counts, place your hands on your open legs and lower your forehead to the ground.)

Final Phase

6. As in the basic movement. { Inhaling in four counts, extend your arms over your head and your legs straight forward.)

7. As in the basic movement. Exhaling in four counts, extend your legs forward and lower your forehead to your knees, and grasp the outer sides of your feet and stretch your legs, bringing your forehead to your knees.)

Yantra Yoga Poses

\ithng Cycle Slow Inhalat umi

Initial Phasf 4

O n thai Phase

Pinai Pu asi

270 Thi Smooth Brbathing with Seven Limbs____

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