Dog Exhaling Forcefully

Yantra Yoga

The fourth triad oh yantras,

STRUTCHtNG LIK1: a DOG, is for applying the contracted hold,

174 Thb Pour Profound Applications--

Basic Movement f/!i m movement for training of the Snake, arch the upper part oj your boh while inhaling forcefully; with the sound HA interrupt (your breath), straighten your arms, align your head, back and arms, and keeping your palms and the soles of your feet on the ground, push your buttocks back and stretch like a dog.

Starting Position

0. Sir on vour heels with the top of your feet on the ground and your hands on your knees. Initial Phase

1. Inhaling in four counts, extend your arms over your head.

2. Exhaling in four counts, lower yourself forwards pointing your toes to the ground and placing your hands at chest height; keep your body raised and straight, supported on your hands and your toes as in the movement for training in the Snake yatttra. Central Phase

3. Inhaling forcefully in two counts, arch the back of your head and torso; then interrupting your breathing by forcefully emitting an aspirated HA and directing the remaining air towards your navel, suddenly raise your pelvis up and back and straighten your arms forward, aligning your head, back and arms straight as an arrow; while planting the soles of your feet firmly on the ground and stretching your legs.

4. Applying a contracted hold for six counts, stretch your arms and legs as much as you can. forcefully pushing your pelvis back so as to stretch like a dog.

5. Exhaling in two counts, lower yourself forwards with your forehead on the ground; remaining empty for two counts, lie with your toes pointing to the ground.

Final Phase

6. Inhaling in four counts, raise your torso, extend your arms over your head and sit on your heels with the tops of your feet on the ground.

7. Exhaling m four counts, lower your forehead to the ground with your arms extended forward.

Breathing Cyclt

Slow Inhalation

Hold

Initiai Phase

4

l -— i ""

6

Ci nntai Phasî

2

l:jn al P u a si:

176 The Fo"« Propound Applications_____

Movement for Training

For training, stretching your shoulders and chest forward and arching them, apply a contracted hold as long as you can.

Starting Position

0. As in the basic movement. (Sit on your heels with the tops of your feet on the ground and your hands on your knees.)

Initial Phase

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

2. As in the basic movement. (Exhaling in four counts, lower yourself forwards pointing your toes on the ground and placing your hands at chest height, keeping your body raised and straight, supported on your hands and your toes as in the movement for training in the Snake yantra.)

Central Phase

3. As in the basic movement. (Inhaling forcefully in two counts, arch the back of your head and your torso; then interrupting your breathing by forcefully emitting an aspirated HA and directing the remaining air towards your navel, suddenly raise your pelvis up and back and straighten your arms forward, aligning your head, back and arms straight as an arrow, planting the soles of your feet firm« ly on the ground and stretching your legs.)

4. Applying a contracted hold as long as you can, slowly stretch forward and arch your chest and shoulders.

5. As in the basic movement. (Exhaling in two counts, lower yourself forwards with your forehead on the ground; remaining empty for two counts, lie with your toes pointing to rhc ground.)

Final Phase

6. As in the basic movement. (Inhaling in four counts, raise your torso, extend your arms over your head and sit on your heels with the tops of your feet on the ground.)

7. As in the basic movement. (Exhaling in four counts, lower your forehead to the ground with your arms extended forward.)

Second Sbmes: The Dot 177

Yantra Yoga PosesYantra Yoga PosesYantra Yoga Poses

Breaihiw Cycle ¡Slow

[Initial Phase |

Cknt ral Phasf

178 The Four Profound Applications___

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