Movement for Training

Fcr training brim the toes of your extended leo to the hack of your head ami tetise your body. / *

Starting Position

C; As in the basic movement- (Sit on your heels with your hands on your knees.) Initial Phase

L As in the basic movement* (Inhaling in tour counts, extend your arms over your head, opening your chest*)

2. As in the basic movement (Exhaling in four counts, place your hands and forehead on the ground in front of your knees, extend vour rr^ht leg straight back and bring your left heel firmly to your secret place.)

Central Phase

3. Inhaling in four counts, rise up bringing your hands to vour sides, bend your previously extended right legĀ» and arch your head back to touch the toes of your right foot,

4. Applying a directed hold as long as you can, thoroughly tense your whole body.

5. As in the baste movement. (Exhaling in our counts, lower your forehead to the ground with your arms extended forward.)

Final Phase

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

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

Then do the movement in the same way on the other side.

Fourth Series: The Dove 253

Brmhi

Initial Phase

Central Phase

Final Phase

Initial Phase

Central Phase

Final Phase

254 Tut Smooth Breathing with Seven Limbs__

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