The Half Moon

Modern Ayurveda

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The second triad of yantras, The Half-Moon Pose, is for applying the directed hoi d.

204 TH Smr Breathing for ditctnq the PrAna into the Central Channh^

Basic Movement

Inhale opening (your legs) and raising (your hand), exhale lowering it; inhale straightening up and apply a directed hold bending towards (your extended foot), touching your toes with your fingers, like a half-moon. Then do the same on the left side.1**

Starting Position

0. Stand wirh your arms by your sides.

Initial Phase

1. Inhaling in four counts, rotate your right foot to the right, opening your legs two cubits apart and. tensing your whole body, extend vour right arm up and fix your gaze on the fingers ot your right hand: at the same time.

bend your torso to the left forcefully massaging down your left thigh with your left hand.

2. Exhaling in tour counts, keeping your torso and left hand still, slowly lower your right hand by your right side.

Central Phase

Inhaling in four counts, tensing your body, slowly straighten your torso massaging your thighs wirh your palms, the left upward and the right downward.

4. Applying a directed hold for four counts, bend your torso to the right towards your extended foot without turning your pelvis, and put your right fingers on your right toes, thus forming a half-moon shape.

5. Exhaling in four counts, straighten your torso and extend your arms along your sides.

Final Phase

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

7. Exhaling in four counts, bend forward bringing your forehead to your knees and grasping your ankles.

Then Jo the movement on the other side, bending to the left to apply the directed hold.

Movement for Training

For training, lower your left and right arms (hands) at the same time and bend your side to the right, (then do) it on the other side.

Starting Position

0. As in the basic movement. (Stand with your arms by your sides.)

Initial Phase

1. As in die basic movement. , Inhaling in four counts, rotate your right foot to the right, opening your legs two cubits apart and, tensing your whole body, extend your right arm up and fix your gaze on the fingers of your right hand; at the same time, bend your torso to the left forcefully massaging down your leh thigh with your left hand.)

2. As in the basic movement. (Exhaling in four counts, keeping your torso and left hand still, slowly lower your right hand by your right side.)

Central Phase

X Inhaling in four counts, straighten your torso and extend your left arm upward and massage down your thigh with your right hand.

4. Applying a directed hold as long as you can, bend to your right without turning your pelvis while lowering your left arm to the right (parallel to the ground) and your right arm down toward your right foot.

5. As in rhe basic movement. (Exhaling in four counts, straighten your torso and extend your arms along your sides.)

Final Phase

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

/. As tn rhe bask movement. (Exhaling in four counts, bend forward bringing your forehead to your knees and grasping your ankles.)

Then do the movement on the other side.

208 The Secret Breathe*', fpk Diki vum; the PrAna into the Central Chanvt.

Movement for Progressing

For progressing, wrap your arm around your knee and (lower) the top of your head, (then do it) on the other side. (This is the series for) the directed hold, with seven (breathing) phases.

Starting Position

0. As in the basic movement. (Stand with your arms by your sides.)

Initial Phase

1. As in the basic movement. (Inhaling in four counts, rotate your right foot to the right, opening votir legs two cubits apart and, tensing your whole bodv, extend vour right arm up and fix vour gaze on the fingers

of vour right hand; at the same time, bend vour torso to the left force-

fully massaging down your left thigh with your left hand.)

2. As in the basic movement. (Exhaling in four counts, keeping your torso and left hand quite still, slowly lower your right hand by your right side.)

Central Phase

3. As in the movement for training. (inhaling in four counts, straighten vour torso and extend your left arm upward and massage down your thigh with your right hand.)

4. Applying a directed hold as long as you can, bend to your right without turning your pelvis, bend your knee a bit and wrap your right arm around the inside of your right knee and grasp your ankle, with the top of your head and your left hand pointing towards the toes of your right foot.

5. Exhaling in four counts, straighten your torso and lower your arms to your sides.

Final Phase

6. As in the basic movement. (Inhaling in four counts, align your feet and straighten your torso, extending your arms over your head.)

7. As in the basic movement. (Exhaling in four counts, bend forward bringing your forehead to your knees and grasping your ankles.)

Then do the movement on the other side, and with the exhalation of the final phase, sit down with the soles of your feet together and knees wide apart and lower your forehead and arms to the ground in front of you.

210 The Secret Breathing for Directing the PrXna into the Central Chaw^

This is the series of yantms for applying the directed hold, each yantr* with seven phases of breathing.

Benefits

The Overcoming of Obstacles says:

The Half-Moon eliminates pains in the sides of the ribs, depression\ weakness of the liver, (pains in) the sides, (ailments of) the full and hollow organs and problems of the five prdnas. The same holds true for the movements for training and for progressing.1

As stated, these yiintms help to overcome pains in the sides of rib cage, depression, liver failure1 and pulsating aches in the lumbar region; they strengthen the five full and six hollow organs if their functioning has been weakened and eliminate all problems caused by damaged or impaired functioning of the five prdnas.

third series

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