Pulling

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Starting Position

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

Exercise Phase A

1. Inhaling forcefully, raise your arms straight over your head, opening the chest, and extend your legs forward.

2. Exhaling forcefully, put your right hand on your left knee and with vour left hand grasp the sole O; your left foot from the outer side.

3. Inhaling forcefully, raise the extended left leo.

4. Exhaling forcefully, bend the left leg, bringing the side of the left foot to your right side.

5. Inhaling forcefully, extend your left leg. raising it across your right knee.

6. Exhaling forcefully, pull your left foot back along your left side.

Repeat this exercise (points 3, 4. 5. 6) twice more, doing three breathing cycles in all.

7. At the end. inhaling forcefully, extend your legs forward and raise your arms straight over your head.

8. Exhaling forcefully, bring your fingers to your toes and your forehead to your knees.

Then do the movement on the other side, with the right le^.

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Phase A

Phase B

After some practice, train in the following way:

1. As in Phase A, inhaling forcefully, raise your arms straight over your head, opening the chest, and extend your legs forward.

2. Exhaling, bend your legs with the knees wide apart, and grasping the outer sides of your feet with your hands, pull the feet towards the abdomen.

3. Inhaling, extend your legs straight forward at shoulder level.

4. Exhaling, pull your legs back along your sides. Repeat this exercise twice more, doing three breathing cycles in all.

5. At the end. inhaling forcefully, extend your legs forwards and raise your arms straight over your head.

6. Exhaling forcefully, bring your fingers to your toes and your forehead to your knees.

To link with the next exercise:

1. Inhaling, raise your arms straight over your head raising yourself upon your knees and toes.

2. Exhaling, sir on your heels with your hands on your knees.

Benefits

The Overcoming of Obstacles says:

Pulling eliminates ailments of the lumbar regiont kidneys and joints, and problems related to the downward-clearing prdna.59

As stated, this yantra helps to overcome ailments of the lumbar region, of the kidneys, and all the major and minor joints. Furthermore, it eliminates all problems with and reinforces the functioning of the downward-clearing prdna, which presides over the excretion of feces, urine, sperm and menstrual blood, and over childbirth.60

-----LgOSENlNGJTHE JOINTS: Tsifjong $$

Phase B

56 Yantra Yoga TbeUetanYoga ojMwcmmt

4. Bending

Starting Position

0. Sit on your heels with your hands on your knees.

Exercise

1. Inhaling forcefully, raise your arms, interlace your fingers with the palms facing downward just above your head without touching it, and open your elbows and shoulders.

2. Exhaling forcefully, twist your torso to the left. Inhaling forcefully, bring the torso back to facing forward.

4. Exhaling forcefully, twist to the right.

5. Inhaling forcefully, bring the torso back to facing forward.

6. Exhaling forcefully, bend to the left side, without leaning forward or altering the distance between the head and elbows.

7. Inhaling forcefully, return to the upright position.

8. Exhaling forcefully, bend to the right side.

Inhaling forcefully, return to the upright position, and repeat the ex er-eise starting from the first twist to the left for a total of three times. 10. At the end. exhaling forcefully, stretch your hands forward on the ground and put your forehead on your knees.

To link with the next exercise:

I. Inhaling forcefully, raise the arms straight over your head and rise up onto your knees and toes, then place your buttocks on the ground. 1. Exhaling forcefully, extend your legs forward bringing your fingers to your toes and your forehead to your knees.

Benefits

The Overcoming cj Obstacles says:

Bending eliminates the problems oj the upper trunk, the lumbar region, the spinal cord[ the kidneys and tendons, and those related to the fire-accompanying präna.61

As stated, this yantra helps to overcome problems of the thoracic and

Loosening the Joints: Tutiong 57

lumbar regions and ailments related to the spine and spinal cord;6: it also helps the kidneys and leg tendons. In particular, it reinforces the functioning of the fire-accompanying pnina,bi which presides over digestion together with the 'digestive bile',M eliminating its problems.

58 Yantra Yoga The Tibetan Ky oJ_ Movemmt

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