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The third triad of yantras, Tub Lion Pose, is for applying the closed hold.

212 T>a St i ket Breathing for Directing the Prana into the Ci n nut Q jannf.i

Basic Movement

In tsogkxil with the soles of your feet together, place your palms in front of xour secret place ami inhale quickly, raising your buttocks and opening your shoulders like a majestically seated lion. After (a hold of) one and a mr half cycles perform a Bep.

Starting Position

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

Initial Phase

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

2. Exhaling in four counts, place the palms of your hands in front of your secret place.11!

Central Phase

3. Inhaling quickly in two counts, open your shoulders and straighten your back and. with your arms straight, lift your buttocks.192

4. Holding closed for six counts, tense your whole body in this pose like a majestically seated lion. At the end, keeping your torso straight, extend your arms wide apart and perform a Bep.|t>3

5. Exhaling in four counts, extend your legs apart, and placing your hands on your knees, bend forward.

Final Phase

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

/. Exhaling in four counts, place your arms on your legs and lower your forehead to the ground.

Brrathim C\vt

Slow InhaLuíon

Quick Inhabiion

I NI MAL Pif ASI:

4

-\

4

O N ï KAI Phasí:

_.__ m

i 2

6

Pi nal Pu asi

4

__-

214 The Secret Brkatmng for Directing the Prana into the Cbnthal Channe^

Movement for Training

For training, plate your palms in front of your secret place and raise your buttocks, and press the backs of your knees'^ on your elbows.

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, extend your arms over your head.)

2. Exhaling in four counts, place your palms (slightly apart) in front of vour secret place and forcefully extend your legs forward and apart.

Central Phase

3. Inhaling quickly in two counts, keeping your arms straight, lift your buttocks and firmly press the backs of your knees to your elbows.

4. Holding closed as long as you can, straighten your back, open your shoulders and tense your whole body. At the end, keeping your torso straight, extend your arms wide apart and perform a Bep.1''5

5. As in the basic movement. ^Exhaling in four counts, extend your legs apart, and placing your hands on your knees, bend forward.)

Final Phase

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

7. As in the basic movement. [ Exhaling in four counts, place your arms on your legs and bring your forehead to the ground.)

Thirp_Series: Tht Li ion

(3-4)

216 The Secret Breathing forJOirecting the Prana into the Centkal Chann»^

Movement for Progressing

For progressing, press your feet to the hacks of your hands. (This is the series for the) closed hold with seven phases.

Starting Position

0. As in the basic movement. (Sit with the soles ot 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, extend your arms over your head.)

2. As in the basic movement. (Exhaling in four counts, place the palms of your hands in front ot your secret place.)

Central Phase

3. Inhaling quickly in two counts, press the soles of your feet to the backs ot your hands and straighten your arms.

4. Holding closed as long as you can, lift your buttocks and remain raised in this position opening your shoulders and arching the back of your head. At the end. keeping your torso straight, extend your arms wide apart and perform a Bep.I >(>

5. As in the basic movement. (Exhaling in four counts, extend your legs apart, and placing your hands on your knees, bend forward.)

Final Phase

6. As in the basic movement, inhaling in four counts, extend your arms over your head.)

7. As in the basic movement. (Exhaling in four counts, place your arms on your legs and bring your forehead to the ground.)

The l ion

Cwtral Phase Final Phaset

218 The Secret Breathing for Directing the PrAna into the Central Channfi

This is the series of* vantras for applying the closed hold, each yantra with seven phases of* breathing.

Benefits

The Overcoming of Obstacles says:

The Lion fose balances the condition of the five elements and the five prdnas, eliminates disturbances, enhances the intelligence and makes the mind clear. The same holds true for the movements for training and for

progressing.

As stated, these yantras restore correct functioning of the five elements of our bodv: the earth element tied to flesh and bones; the water element /

tied to blood and serum-lymph; the fire element tied to heat; the air element tied to breathing; the space element tied to the functions of the mind. Furthermore, they consolidate the force and balance of the five prdnas, it their functioning has been damaged or impaired, and eliminate ail problems caused by disturbances1*8 of the five full and six hollow organs and oi all the other parts of the body tied to the five elements and the five prdnas. In particular, they make the intellectual faculties dearer and the mind more lucid, in addition to numerous other qualities.

i1iird series

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