Pose 1 |
(a) Lie flat with entire body resting on mat or floor |
Pose 2 |
(a) Bend head forward until |
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(b) Chin touches chest, then |
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(c) While INHALING SLOWLY clasp hands and |
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(d) "Pull" right leg as far as possible toward chest |
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(e) Keep left leg stretched forward (knee locked) |
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(f) Stretch toes (pointed) forward and downward with |
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(g) Heel raised (about 2") |
Pose 3 |
(a) While EXHALING SLOWLY |
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(b) Clasp hands and |
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(c) "Pull" left leg as far as possible toward chest |
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(d) Keep right leg stretched forward (knee locked) |
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(e) Stretch toes (pointed) forward and downward with |
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(f) Heel raised (about 2") |
NOTE
Repeat the foregoing exercise five (5) times with each leg. (Later on the number of repetitions may be gradually and progressively safely increased to twelve (12) times with each leg.)
CAUTIONS
Pose 2 - Chin must touch chest. You must see your toes. Heels must be raised (about 2").