Op W sfpf IT S

11 ah your legs) extended and apart hook your bio toes; exhaling quickly and forcefully roll backward and straighten your arms; with the back of your head, shoulders and toes placed (on the ground) remain empty for six counts like a triangle.

Starting Position

0. Sit with the soles of your feet together, your knees wide apart and your hands on your knees. Initial Phase

1. Inhaling in four counts, raise your arms over your head, opening your chest. /

2. Hxhaling in four counts, extend your legs opening them a little, close vour hands in vajra fists, bend your index fingers to form hook shapes and grasp your big toes with them.

Central Phase

3- Inhaling in four counts, open your chest and bring your joined heels to your secret place,

4. Exhaling forcefully in two counts, roll backward, and straighten and extend your open legs and arms.

5. Remain empty for six counts, keeping the back of your head, shoulders and toes on the ground, thus forming a triangle. At the end, vigorously resume the previous position, sitting with your legs extended forward and apart.

Final Phase

6. Inkumg in four counts, raise your arms over your head and open your chest.

1. Exhaling in four counts, bend forward lowering your forehead to the ground and your arms to your legs.

Final Phase

Breathing Cycle ¡ Slow InMauon

Initial Phase^ Cintrai. Pi iasu

Final Phase

230 ThsSBOET BREMTflNO FOR DlMCTJNG THE PRANA INTO IKE GgNTRALr^^

Movement for Training

For training, set your hooked feet wide apart and place your chest and your chin (on the ground).

Starting Position

0. As in the basic movement. (Sit with the soles of your feet together. your knees wide apart and your hands on your knees.)

Initial Phase

1. As in the basic movement. (Inhaling in four counts, raise your arms over your head, opening your chest.)

2. As in the basic movement. (Exhaling in four counts, extend your legs opening them a little, close your hands in vajra fists, bend your index fingers to form hook shapes and grasp your big toes with them.)

Central Phase

3. Inhaling in four counts, straighten your torso and raise your feet with the soles together to heart level.

4. Exhaling forcefully in two counts, open your legs still hooking your feet with your index fingers, and lowering yourself forward, place your chest and your chin on the ground.

5. Remaining empty as long as you can, straighten your spine and thoroughly tense your whole body.

Final Phase

6. As in the basic movement. (Inhaling in four counts, raise your arms over your head and open your chest.)

' - As ln the basic movement. (Exhaling in four counts, bend forward lowering your forehead to the ground and your arms to your legs.)

Third Series: TA* Triangle 231

Breathing Cycle

Initial Phase Central Phase Final Phase

232 Tut si v ki i Bri vn asr, i or Dirbcttno i i 11 W ana into the Cen i u m Ciiannq^

Movement for Progressing

For progressing wrap xour hands around your ankles and hook (your big toes), place xour shoulders on the ground) and raise (your feet).

Starting Position

0. As in the basic movement. vSit with the soles of your feet together. your knees wide apart and your hands on your knees.)

Initial Phase

1. As in the basic movement. Inhaling in four counts, raise your arms over your head and open your chest.)

2. Exhaling in four counts, w rap vour arms inside and under your legs to reach vour ankles with your hands and hook your big toes with vour index fingers.

Central Phase

3. Inhaling in four counts, arch your torso and stretch your legs forward as much as you can.

4. Exhaling forcefully in two counts, roll backward placing jour shoulders and the back of your head on the ground, and raising your feet a bit, open your knees.

5. Remaining empty as long as you can, straighten your spine and tense your whole body. At the end, vigorously resume the previous position. Final Phase

6. As in the basic movement. Inhaling in four counts, raise your arms over your head and open your chest.)

7. As in the basic movement. (Exhaling in four counts, bend forward lowering your forehead to the ground and your arms to your legs.)

Third Semes: The TrUn^lt 233

234 Tm; Sirt w r Breathing jor Directing the Prana into thp Ci wn r-

This is the series of yantras for applying the empty hold, each yantra with sewn phases of breathing.

Benefits

The Overcoming of Obstacles savs:

The Triangle Pose eliminates ailments oj the spine and the spinal cord, of the full and hollow organs, of the muscles, ligaments and joints of the limbs and all problems of the five prams, increasing their strength. The same holds true for the movements for training and for progressing.202

As stated, these yantras help to overcome ailments of the spine and spinal cord, of the five full and six hollow organs, of the muscles, ligaments and tendons of the head and the four limbs; they also help with ailments tied to the five pranas that afflict the major and minor joints and elimmate problems caused by damaged or impaired functioning of the five thereby increasing their strength. F

Thus ends the third scnes of y^ compnsing fife« ,novcmoms, five main and ten auxiliary, combined with the pramyima of the S cret Breathing for Directing the Prana into the Cen ral Ghana*

FOUR!H

series

WITH

The fourth series, called Jamlung Yenlag Ditnden or The Smooth Breathing with Seven Limbs, is a method for conquering the pranas of the five elements; It comprises a pranaydma and five yantras.

The Pranayama

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