Pose 1 |
(a) Take position illustrated |
Pose 2 |
(a) Bend knees |
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(b) INHALE SLOWLY |
Pose 3 |
(a) Grasp ankles firmly |
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(b) Toes (pointed) forward and downward (knees locked) |
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(c) Spread legs upward and outward as far as possible |
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(d) Keep abdomen "drawn" in as far as possible with |
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(e) Chin touching chest |
Pose 4 |
(a) EXHALE SLOWLY |
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(b) "Roll" over backward trying to touch mat or floor with toes |
NOTE
Repeat the foregoing "rocking" exercise backward and forward six (6) times.
CAUTIONS
Pose 3 - Arms and legs rigid (elbows and knees locked). "Pivot" on base of spine, "rocking" backward to Pose A position, then "rock" forward, pressing head firmly against chest, at the same time pressing arms firmly forward against legs until you reach Pose 3 and try to balance yourself in that position.