11. The Saw

 

INSTRUCTIONS for “The Saw”

Pose 1	(a)  Take position as illustrated
	(b)  Spread legs as wide apart as possible
	(c)  Head up
	(d)  Chin "drawn" in
	(e)  Chest out
	(f)  Abdomen "drawn" in
	(g)  Arms (shoulder-high) pressed backward until shoulder blades lock
	(h)  INHALE SLOWLY
Pose 2	(a)  Twist body (from trunk only) to right as far as possible
Pose 3	(a)  Bend forward and downward as far as possible until
	(b)  Left hand crosses and rests diagonally and centrally on right foot
	(c)  EXHALE SLOWLY while
	(d)  Stretching body forward in three (3) successive sliding-reaching "saw-like" motions as far as possible
Pose 4	(a)  Resume position illustrated in this pose
	(b)  INHALE SLOWLY
Pose 2	(a)  Twist body (from trunk only) to left as far as possible
Pose 3	(a)  Bend forward and downward as far as possible until right hand crosses and rests diagonally and centrally on left foot
	(b)  EXHALE SLOWLY while
	(c)  Stretching body forward in three (3) successive sliding-reaching "saw-like" motions as far as possible.

NOTE

Repeat the foregoing exercise three (3) times each.

CAUTIONS

Pose 2 - Twist body before bending forward as in Pose 3.

Pose 3 - Lift raised arm backward and upward as high as possible as indicated in this pose.