Movement for Training

30/30 Bubble Butt

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/or /rfiirwrg, extend your artns on the ground under your but toek$ and join your chin to your heels.

Starting Position

0. As in the basic movement- (Sir with your legs extended forward and \x>ur hands on vour knees*)

Initial Phase

1. As in the basic movement- (Inhaling in four counts, extend vour

arms over vour head,^

2. Exhaling in four counts, (bend your legs bringing the soles of vour feet together with your knees wide apart \ pass your arms under your buttocks extending them backwards with your palms facing upward, and lower your shoulders to the ground.

Central Phase

X Inhaling in four counts, arch rhe back of your head and shoulders and turn the palms of your hands downward, pressing your arms with your buttocks,

4. Exhaling quickly and forcefully in two counts, keeping your heels together, open your toes and place the underside of your chin firmly on your heels.

5. Remaining empty as long as you can. tense your whole body, thoroughly stretching your torso.

jnal Phase

6. As in the basic movement. (Inhaling in four counts, extend your

head and your legs forward.) . As in the basic movement. (Exhaling in four counts, bring your fingers to your toes and your forehead to your knees.)

Second Series: m

Bwdthinp Cyrir

Slow Inhalation

Slow EiluJation

Quick ExtuLuion

Empty Hold

Iniiial Phase

4

4

i U

l j mhat ftlam:

i 4

r 2 j

jt kng peisivit

I i^al Phase

4

4

^ _

Movement for Progressing fcr pngrrssmg, wrap (yo ur hands) under your ankles and firmly grasp the hack of your neek. (This is the series) for the empty hold with seven phases.

Starting Position

0. As tn 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.)

2. Exhaling in tour counts, bend your legs, press your heels together and open your toes wide apart; pass your arms under your ankles with the palms facing downward and stretch them so that your knees wrap around them just abov e the ins ides of your elbows. Central Phase

3. Inhaling in four counts, stretch your pelvis backward forcefully pushing your knees down and, at the same time, open your chest

4. Exhaling quickly and forcefully in two counts, place the underside of your chin on your heels, and firmly holding the back of your neck with your hands, look upward,

5. Remaining empty as long as you can, stay in this position. Final Phase

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

7. As in the basic movement. (Exhaling in four counts, bring your fingers to your toes and your forehead to your knees.)

Brtathinp Cwlt

Slow Inhalarían

Slow HiK»l.«io«

[nimal phask

4 _!

L 4

Central Phase

4

I:1nal Pli asi

4

4

This is the series of \antras for applying the empty hold, each yantra with seven phases oi breathing.

Benefits

The Overcoming of Obstacles says:

The Spider !\\<e eliminates ailments of the full (organs), the heartf /ta neys and the lumbar region, roW a/'/rrunft, bad digestion, calculi and swelling sensations in the upper torso; <ijw/ balances the five pranas eliminating all their problems, The same holds true for the movements for training and for progressing177

As stated, /is well as being of overall benefit to the five full organs, this yantra is extremely effective in healing ailments of the heart and the kid-neys, pains in the lumbar region, diseases whose nature is 'coldV78 bad digestion, calculi, and pains with a swelling sensation in the upper back caused by hypertension. It also restores balance to all the five pranas when their functioning is damaged or disordered.

I bus ends the sccond series of yantras comprising fifteen movements, five main and ten auxiliary, combined with the prdnayama of the Four Profound Applications,

Tfllki)

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