Movement for Training

For training, hold open as long as you can, straightening your knees and legs and rising onto your toes.

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.)

2. As in the basic movement, (i.xhaling in four counts, lower your forehead to the ground in front of your knees, extend your arms forward and place your palms on the ground; or, place your forearms on the ground with your elbows touching your knees, then measure two spans and rest your palms on those points. Then with the feet and toes close together, forcefully extend your legs and lie flat wich your throat, chin and pelvis firmly on the ground.)

Central Phase

3. As in the basic movement. (Inhaling in four counts, arch your chest and the back of your head, and without lifting the lower part of your body from the ground, straighten your elbows.)

4. Holding open as long as you can, lift yourself, straightening your arms, knees and legs and supporting your body weight on your hands and the tips of your toes.

5. As in the basic movement. (Exhaling in two counts, lower your torso and forehead to the ground, then remain empty for two counts.)

Final Phase

6. As in the basic movement. (Inhaling in four counts, raise your torso and sit on your heels, extending your arms above your head.)

7. As in the basic movement. (Exhaling in four counts, lower your forehead and arms to the ground in front of your knees.)

Bmithing Cydt

In; i ial Phase

Central Phase Final Phase

154 The Four Propound Applications_____

MOVE M ENT FOR PROGRESSING

Br progressing, anb with your arms extended by your sides. (This is the series) with seven phases for the open hold.

Starting Position

0. As in the basic movement. vSit 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.)

2. As in the basic movement. (exhJing in four counts, lower your forehead to the ground in front of your knees, extend your arms forw ard and place your palms on the ground; or. place your forearms on the ground with your elbows touching your knees, then measure two spans and resr your palms on those points. Then with the feet and roes close together, force lullv extend your legs and lie flat with your throat, chin and pelvis firmly on the ground,) except that at the end your arms are extended by your sides.

Central Phase

3. Inhaling in four counts, arch your torso, pressing down on the ground with the tops of your feet and stretching your toes downward.

4. Holding open hold as long as you can. arch your head and shoulders backward and thoroughly tense your whole body.

5. Exhaling in two counts, slowly lower your chest and forehead to the ground, placing your hands at chest level; then remain empty for two counts.

Final Phase

6. Inhaling in four counts, raise your torso and extend your arms over your head, rising up onto your knees and toes.

7. Exhaling in four counts, rest your buttocks on the ground and extend your legs forward, bringing your fingers to your toes and your forehead to your knees.

Second Series: Tbt Snake 155

Rrcitthiiig C\ïlf

Inmim Pi i \si

156 The Folk Profound Applications___

This is the series of yantms for applying the open hold, each yantra with seven phases of breathing.

Benefits

Tlx Overcoming of Obstacles says:

Arching like a Snake eliminates ailments of the spine and the spinal cord, of the jointsthe ligaments of the limbs, af/maib of the full and hollow organs, and eliminates all problems due to degeneration of the five prdnas. The same holds true for the movements for training and for progressing.164

As state J, these yantras help to overcome ailments of the spine and spinal cord, of the major and minor joints, of the muscles and tendons of the head and limbs, ailments of the five full and six hollow avpms, and eliminate all problems caused by impaired functioning of the five prdnas.

Knife second cwfil skrif.s

Was this article helpful?

0 0

Post a comment