Movkment for Training

For training, open your knees ami join the soles of your feet, holding closed as lone as you can.

Starting Position

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

Initial Phase

1. As in the basic movement. (Inhaling in tour counts, extend your arms over vour head.)

2. As tn the basic movement. (Exhaling in four counts, point your toes to the ground» lower your elbows and forearms to the ground and interlace vour fingers, placing the part of your head just above the forehead at the place where the fingers interlace.) Central Phase

3. Inhaling in two counts, raise your legs straightening the knees, then open the knees and join the soles of your feet.

4. Holding closed as long as you can, thoroughly straighten vour torso.

5. As in the basic movement. (Exhaling in four counts, slowly lower your legs and bring your knees and toes to the ground.)

Final Phase

6. As in the basic movement. Inhaling in four counts, extend your arms over your head and straighten your torso.)

7. As in the basic movement. (Exhaling in four counts, sit on your heels with the tops of your feet on the ground and bend, lowering your forehead and arms forward to the ground.)

Yantra YogaYantra Yoga Poses

I vi 1 i vi 1 t kl

Slow Inhalation

Quick Inhalation

Cloitcd I lold

tini i 1al rhaoh

Central Phase

1--LT 2

4___1

Final Phasi

4

308 The Rough Breathing with Sin Amm.ications

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