10. The Cork-Screw

 

INSTRUCTIONS for “The Cork-Screw”

Pose 1	(a)  Take position illustrated
	(b)  Entire spine must rest on floor or mat
	(c)  Arms straight forward touching body
	(d)  Palms down
Pose 2	(a)  INHALE SLOWLY
	(b)  Raise legs (close together)  "rolling" upward until
	(c)  Body rests on shoulders, arms and head (d)  Knees locked
	(e)  Toes (pointed)  forward and downward
Pose 3	(a)  EXHALE SLOWLY
	(b)  Lower both legs (close together); not to mat or floor
	(c)  Knees locked
	(d)  Toes (pointed)  forward and downward
	(e)  Twist trunk "corkscrew" fashion until
	(f)  Body is partially lowered on right side to mat or floor
Pose 4	(a)  INHALE SLOWLY
	(b)  Make a complete right-to-left circle upward as far as possible and return to Pose 2 position
Pose 3	(a)  EXHALE SLOWLY
	(b)  Lower both legs (close together); not to mat or floor
	(c)  Knees locked
	(d)  Toes (pointed)  forward and downward
	(e)  Twist trunk "corkscrew" fashion until
	(f)  Body is partially lowered on left side to mat or floor
Pose 4	(a)  INHALE SLOWLY
	(b)  Make a complete left-to-right circle upward as far as possible and return to Pose 2 position

NOTE

Repeat the foregoing exercise three (3) times each.

CAUTIONS

Pose 3 and Pose 4 - While "circling" keep both shoulders pressed to mat or floor. Arms straight.

REMARKS

This exercise strengthens neck and shoulders and is an internal and spinal massage.