Side

Starting Position

0. As in the basic movement. (Sit with your legs extended forward and your hands on your knees.) Initial Phase

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

2. Exhaling in four counts, bend your legs keeping them close together and in tscgpu, tilt vour knees to the right, place your right armpit on the outer side of your left knee and with your hand clenched in a fist, wrap your right arm around your back from the right side and lower vour left arm.

Central Phase

3. Inhaling in four counts, raise your left arm and straighten your torso.

4. Applying a directed hold as long as you can, wrap your left arm around your back from the left and grasp your right wrist, twisting your torso and face to the left.

5. Exhaling in two counts, extend your legs forward and twist your torso to the right; remaining empty for two counts, place your hands on the ground by your right side.

Final Phase

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

7. As in the basic movement. (Exhaling in four counts, bring your fingers to your toes and your forehead to your knees.)

Then do the movement on the other side.

Slow Inhalation

Initial Phase Cën-ikai. Phase Final Phase

Slow Inhalation

Directed Mol J

at Ung m posst

Directed Mol J

at Ung m posst

162 The Four Profound Applications_ _

Movement for Progressing

For progressing, bend (your) tight (foot) on your left (leg) and with your rioht armpit (on your left knee), wrap (your right arm); (then do it on the) other side. (This is the series) for the directed hold.

Starting Position

0. As in the basic movement. (Sit with your legs extended forward and vour hands on vour knees.) Initial Phase

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

2. Exhaling in four counts» place your right foot on your left thigh, bend your left leg and bring your heel to your secret place, then resting your right armpit on the outer side of" your left knee, with vour hand clenched in a fist, wrap your right arm around your back from the right side.

Central Phase

3. Inhaling in four counts, raise your left arm and thoroughly straighten your torso.

4. Applying a directed hold as long as you can, wrap your left arm around your back from the left side, grasp your right wrist and thoroughly rwist your torso and face to the left.

5. Exhaling in two counts, extend your left leg forward and twist your torso to the right; remaining empty for two counts, lower your hands to the ground by your right side.

Final Phase

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

7. As in the basic movement. (Exhaling in four counts, bring; your fingers to your toes and your forehead to your knees.)

Then do the movement on the other side.

Second Series* The Cutvd Knife 163

Yantra Yoga

Quick ExJubiion+ Empty Hold

Slow Exhalation

Directed Hold

Slow Inhalation

Breathing Cycle

Initial Phase

Central Phase Final Phase

The Four Profoi np Applications_

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

Benefits

The Qvcnoriim? of Obstacles says:

The Curved Kruje ftse eliminates ailments of the kidneys, of the joints of the sacral-lumbar reoioti, Phlegm illnesses (which cause) mucus in the stomach, tumors, respiratory disorders and problems related to the fire-accompanying and downward-ckaring prdnas. I he same holds true for the movements for training and for progressing

As stated« these yantras help to overcome kidney ailments, pain in the joints oi the sacral-lumbar region, problems of the Phlegm category, particularly the accumulation of mucus in the stomach and the formation of tumors,16* respiratory problems1^ and disorders caused by the deterioration of the fire-accompanying and downward-clearing pranas.

series

The Dagger

The third triad of yantras, The Dagger Posh, is for applying the closed hold.

166 The Foi r Profound Applications-

Basic Movement

11 ah the htf Is in tsog(kyil), join and push the palms (together) above your head, open your elbows and knees, and with your keels together; rise up onto the tips of your toes; applying a closed holdfor a complete cyclet stretch your torso backward and straighten your sides like a dagger.170

Starting Position

0. Sit with your legs extended forward and your hands on your knees.

Initial Phase

1. Inhaling in four counts, extend your arms over your head straightening vour spine and bring your heels to your secret place with the soles of vour feet together and your knees wide apart.

2. Exhaling in four counts, lower your arms by your sides and at the same time, rise up on your toes.

Central Phase

3. Inhaling in four counts, open your shoulders and your elbows, join your palms together without leaving any space between them and lift them just above your head; lift yourself up, keeping your heels together and your knees and elbows wide apart.

4. Holding for four counts, applying the open hold, the directed hold and finally the closed hold, slightly stretch your torso backwards and push your pelvis forward, slowly rising balanced on your toes until you form the shape of a dagger, and remain in this pose.

5. Exhaling in two counts, sit down slowly and lower your hands to the ground by your sides; remaining empty for two counts, relax all bodily tension. Final Phase

6. inhaling in four counts, extend your arms over your head and your legs forward.

/. Exhaling in four counts, bring your fingers to your toes and your forehead to your knees.

secondes h lu es; Tbt Da

Initiai Phase

Yantra Yoga

Initiai Phase

Central Phase

Final Phase

169 The Four Profound Applications___

Movement for Training

For training, lie on your back, join the soles of your jeet and the palms oj \*>ur hands, pressing your elbows and knees (to the ground).

Starting Position

0. As in the basic movement. (Sir with your legs extended forward and your hands on your knees.) Initial Phase

1. As in the basic movement. (Inhaling in four counts, extend your arms over vour head straightening your spine and bring your heels to your secret place with the soles of your feet together and your knees wide apart.)

2. Exhaling in four counts, lie down on your back and extend your arms by your sides. Central Phase

3. Inhaling in four counts, open your arms and legs.

4. Holding closed as long as you can. after applying the open hold and the directed hold, join the palms of vour hands together and also the soles of your feet, and resting your elbows and knees perfectly on the ground, tense your whole body.

5. Exhaling in two counts, straighten your legs and bring your arms by your sides; remaining empty for two counts, relax all bodilv Tension.

Final Phase

6. Inhaling in four counts, extend your arms over your head and your toes downward.

7. Exhaling in four counts, raise your torso and bring your fingers ro your toes and your forehead to your knees.

Rnutimi¿ C)\'lt \ Slow Intularian

Initiai Phasi Centrai Phasi

ÍMNAI PMASI

Dircctcd Hold SU FjJmUiími

CmptT Hold

■■i

if< kryt íkotMt

■-—

2 + 2

4 j

--1

Movement for Progressing

For pngnssing, raise yourself on the three sharpened points and perform a Bep in tsc$. hi11 (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 vour knees.)

Initial Phase

1. As in the basic movement. (Inhaling in four counts, extend your arms over your head straightening your spine and bring your heels to vour secret place with the soles of your feet together and your knees wide apart.)

2. Exhaling in four counts, making vajra fists, lower your hands to the ground by your sides.

Central Phase

3. Inhaling in four counts, stretch your torso and straighten your spine lifting yourself up on your fists and the tips of your joined toes to resemble a three-pointed dagger, *

4. Holding closed as long as you can, tense your whole body, and at the end perform a Bep1 1 opening your arms and rolling your toes

5. Exhaling in two counts, lower your hands to the ground by your sides; remaining empty for two counts, relax all bodily tension. Final Phase

6. Inhaling in four counts, rise up onto your knees and the tips of your toes, and straightening your waist, raise your arms over your head.

7. Exhaling in four counts, place the tops of your feet on the ground, sit on your heels and lower your arms and forehead to the ground in front of you.

Yantra Yoga PosesYantra Yoga Poses

Smithing Cyck

Slow InhaUt ion |j

DirfCtfJ f ioiJ

Initui Phase Central Phase

S!Oir Exfuhtion

Empty Hoi J

t a* ji jttifitff

Imnal Phase t a* ji jttifitff

172 The Four Profound Applications___

This is the series of yantms for applying the closed hold» each yantra with seven phases of breathing.

Benefits

The Overcoming oj Obstacles says:

The Dagger Pose eliminates ailments of the upper and lower parts oj the torso, and of the ligaments of the limbs; it balances all the elements and increases one's strength. The same holds true for the movements for training andfor progressing: 7:

As stated, these yantras help ro overcome illnesses ot the upper and lower parts of the torso and problems at the ligaments and tendons of the head, arms and legs, Furthermore, they are effective in rebalancing the earrh, water, fire and air elements of the body, in consolidating the diverse energies linked with the voice and mind, and in increasing physical strength.

SECOND Ojy SERIES

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