Dahn Yoga Cycle

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The fourth triad or yantras, gaining Suspended like a Vulture, is for applying the contracted hold.

230 *ft# Sbxjt Breathing ** Directing the PrAna iwto the Central Cm^

Basic Movement

In tsogpu, raise your buttocks and push pour knees) back and (your torso) forward, wrap your hands back behind your ankles and remain bound in the yogin posture. Applying a contracted hold for one complete nek ┬┐rch vour torso and remain suspended like ti vulture.

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.

2. Exhaling in four counts, lower your shoulders to the level of your opened knees and extend your arms forward w ith vour hands close together

Central Phase

3- Inhaling in four counts, place the soles of your feet on the ground and lift your buttocks, with your shoulders and elbows push your knees and legs back forcefully pushing your torso forward, with vour right hand in a vajra fist wrap your arm back around to just above your right ankle, and bring your left hand around to above your left ankle grasping your right wrist Remain thus firmly bound in the 'position of the yogin.

4. Appl vine a contracted hold for four counts, keeping your heels firm on the ground forcefully arch your torso and remain suspended like a vulture.

5. Exhaling in four counts, sit on the ground with rhe soles of your feet together and your knees apart, your arms extended and hands on the ground beside your feet.

Final Phase

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

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

Shambhavi Mudra

222 The Secret Directing the Prana imo ^e_Central Channb_

Movement for Training

For training, (pass) your arms at thigh level and join (your hands) over your buttocks, arch the hack of your head and (hold) as long as you can.

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 tour counts, raise your arms over your head.)

2. As in the basic movement. (Exhaling in four counts, lower your shoulders to the level of your opened knees and extend your arms forward with your hands close together.)

Central Phase

3. As in the basic movement, (inhaling in four counts, place the soles of your feet on the ground and lift your buttocks, w ith your shoulders and elbows push your knees and legs back forcefully pushing your torso forward) except that you have to wrap your arms back around at thigh level and interlace your finders just above your buttocks.

4. Applying a contracted hold as long as you can, arch the back of your head and shoulders keeping your heels on the ground.

5. As in the basic movement. (Exhaling in four counts, sit on the ground with the soles of your feet together and your knees apart, your arms extended and hands on the ground beside your feet.)

Final Phase

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

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

Bnathmji Cycle

Slow Inhalation

Initial Phase

4

Central Phase

4__J

1:inal Phase

224 The Secret Breathing for Directing the Prana into the Central Chak^

Movement for Progressing

For progressing, with your bands on the ground, raise and suspend your-self pressing your knees against your armpits. (This is the series) for the contracted hold, with seven phases.

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.

2. Exhaling in four counts, place the soles of your feet on the ground with vour heels at vour secret place and your knees halt apart,199 and place vour hands parallel on the ground in front of your toes.

Central Phase

3. Inhaling in four counts, straightening your arms well, raise your buttocks and pressing vour knees against your armpits and slightly widening your elbows, raise yourself and remain suspended with vour legs pushed upward.

4. Applying a contracted hold as long as you can. arch your shoulders and the back of vour head.

5. As in the basic movement. (Exhaling in four counts, sit on the ground with the soles of your feet together and your knees apart, your arms extended and hands on the ground beside your fcer.)

Final Phase

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

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

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100 Health Tips

100 Health Tips

Breakfast is the most vital meal. It should not be missed in order to refuel your body from functional metabolic changes during long hours of sleep. It is best to include carbohydrates, fats and proteins for an ideal nutrition such as combinations of fresh fruits, bread toast and breakfast cereals with milk. Learn even more tips like these within this health tips guide.

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