Pose 1 |
(a) Lie flat with entire body resting on mat or floor |
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(b) Stretch arms (shoulder-wide, palms up) straight backward |
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(c) Stretch legs (close together. knees locked) straight forward |
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(d) Stretch toes (pointed) forward and downward |
Pose 2 |
(a) Begin INHALING SLOWLY and bring arms (shoulder-wide) straight forward to upright right angle position and |
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(b) Toes (pointed) upward |
Pose 3 |
(a) While still INHALING SLOWLY |
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(b) Bend head forward and downward until |
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(c) Chin touches chest and then |
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(d) Begin EXHALING SLOWLY and |
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(e) Start "rolling" slowly upward and straight forward |
Pose 4 |
(a) While EXHALING SLOWLY finish |
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(b) "Rolling" forward until |
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(c) Forehead touches legs and then |
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(d) Begin INHALING SLOWLY while returning to Pose 3 and Poses 2 and 1 |
NOTE:
Repeat the foregoing exercise three (3) times, trying with each repetition not only to stretch the entire body more and more but also to reach farther and farther straight forward as indicated.
CAUTIONS
Pose 1 - Entire spine must touch mat or floor. Tense body (do not bend arms or legs).
Pose 3 - Press both legs against mat or floor; if at first unsuccessful, placing cushion on your feet will materially help you.
Pose 4 - Legs must remain flat on mat or floor (knees locked). Palms must remain flat on mat or floor (arms stretched straight forward).
REMARKS
This exercise strengthens the abdominal muscles, and restores the spine to normal.