Movement for Training

For training, extend the mudra22,2 upward and rest the soles ojyour feet on your wrists, (then perform) a Bep.

Starting Position

0. As in the basic movement. (Sit with your legs extended forward and your hands on vour 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, lay down on your back and extend your arms by your sides.)

Central Phase

3. As in the basic movement. (Inhaling in four counts, open your elbows, and applying pressure to them and to your palms resting on the ground, raise the lower part of your body, then place your hands on your sides and straighten your torso.)

4. Holding closed for as long as you can, raise your arms straight upward with the mudra of joining your palms with no space between them, place the soles of your feet on your wrists and open your knees. At the end roll forward and perform a Bep2^ ¬°ike in the basic movement.

5. As in the basic movement. (Exhaling in four counts, join your legs and forearms and lower your forehead to the ground.)

Final Phase

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

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

Fourth Serles: Tif Triitnt 261

162 Th* Smooth Breathing with Seven Limbs___

frr progressing, extend the mudra, open your thighs and straighten your less, (and then) perform a fop. (This is the series for) the closed hold with seven phases.

Starting Position

0. As in the basic movement. Sit with your legs extended forward and vour 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, lay down on your back and extend your arms by your sides.)

Central Phase

3. As in the basic movement. (Inhaling in tour counts, open your elbows, and applying pressure to them and to your palms resting on the ground, raise the lower part of your body, then place your hands on your sides and straighten your torso,)

4. Holding closed as long as you can, extend your arms up with the palms together, open your thighs and with your toes pointing upward and joined above your palms, align your knees so as to form the shape of a trident; then hold this position. At the end roll forwards and perform a Bep:M like in the basic movement.

5. As in the basic movement. (Exhaling in four counts, join your legs and forearms 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 parallel forward.)

7. As m the basic movement. ([ ,xhalmg in four counts, grasp the outer sides of your feet and stretch your legs, bringing your forehead to your knees.)

264 The Smooth Breathing with Seven Limbs

This is the series of yantras for applying the closed hold, eachyantra with seven phases of

Benefits

The Overcoming of Obstacles says:

The Trident Fbst balances the condition of the five elements and the five prdnas and restores the digestive heat; above all it eliminates problems of the upward-moving prdna. The same holds true for the movements for training andfor progressing.1^

As stated, these \antras restore the function of the five elements of the physical body: the earth element tied to flesh and bones; the water element tied to blood and scrum-lymph; the fire element tied to heat; the air element tied to breathing; the space element tied to the functions of the mind. They also balance the force of the five prattas connected with them. In particular, they are very effective in restoring the digestive heat, which is related to the function of the fire-accompanying prdna, and are an excellent way to eliminate problems caused by the upward-moving prdna when its functioning is anomalous, damaged or disordered.

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