Pose 1 |
(a) Take position illustrated |
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(b) Rest entire body on mat or floor |
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(c) Legs (close together) straight forward |
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(d) Knees locked |
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(e) Toes (pointed) forward and downward |
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(f) Arms stretched straight forward beside body |
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(g) Palms down |
Pose 2 |
(a) INHALE SLOWLY |
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(b) Head up (c) Chin to chest |
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(d) Arms stretched straight forward and |
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(e) Pressed firmly against thighs |
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(f) Heels raised about 2" off mat or floor |
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(g) Palms inward |
Pose 3 |
(a) EXHALE SLOWLY |
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(b) "Draw" both legs upward and forward and with |
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(c) Locked wrists hold them firmly in "doubled-up" position as indicated |
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(d) "Pull" legs toward you and press them firmly against chest |
Pose 4 |
(a) INHALE SLOWLY |
NOTE
Repeat the foregoing exercise six (6) times. Later to twelve (12).
CAUTIONS
Pose 2 - Head pressed firmly against chest. Abdomen in. Heels raised about 2" off mat or floor.