Movement for Training

Complete Shoulder and Hip Blueprint

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For training, open your thighs, hook your big toes anei pull them above your shoulders.

Starting Position

0. As in the basic movement. (Sit on your heels with your hands on your knees.)

Initial Phase

1. As in the basic movement. (Inhaling in four counts, extend your arms over your head and open your chest.)

2. As in the basic movement. (Exhaling in four counts, lie down prone with your forehead on the ground and extend your arms by your si

Central Phase

3. Inhaling in four counts, open your thighs, bend your legs, roil your arms and shoulders2^' and grasp your big toes w ith your hooked index fingers.

4. Exhaling quickly in two counts by emitting an aspirated HA, with your hooked index fingers pull your big toes above your shoulders.

5. Applying an empty contracted hold as long as you can. push your buttocks down, arch the back of your head and torso and draw your sides in.

Final Phase

6. As in the basic movement. (Inhaling in four counts, sit on your heels and extend your arms over your head.)

7. As in the basic movement. (Exhaling in four counts, bend forward lowering your forehead and arms to the ground in front of you.)

Fifth Sek i es: Tbt Fro

, -

Empty Omtrtcted

Breathing Cu ir ¡

Slow Inkibtion

Slow exhalation

Quick ExbiUti«» ¡

Hota

Initial Phase

2

Centrai Phase Final Phasi:

4___

4

t—---

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Thb Rouor Breathing with Six Applications____

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