15. The Neck Pull

 

INSTRUCTIONS for “The Neck Pull”

Pose 1	(a)  Take position illustrated
	(b)  INHALE SLOWLY
	(c)  Clasp hands (fingers firmly interlocked)  behind head
	(d)  Toes (pointed)  up and backward
Pose 2	(a)  Bend head forward, chin touching chest
	(b)  Abdomen "drawn" in
	(c)  Toes (pointed)  upward
	(d)  Spine "bowed" forward off mat or floor
Pose 3	(a)  EXHALE SLOWLY
	(b)  Tense and press legs firmly downward against mat or floor
	(c)  Slowly raise body upward and forward to position as indicated
	(d)  Toes (pointed)  upward
Pose 4	(a)  EXHALE SLOWLY
	(b)  Bend body forward until head and knees meet if possible, as illustrated
	(c)  Keep elbows straight backward until shoulder blades lock
	(d)  INHALE SLOWLY while
	(e)  Returning to Pose 3 position
	(f)  EXHALE SLOWLY while
	(g)  Returning to Poses 2 and 1 positions

NOTE

Repeat the foregoing exercise three (3) times.

CAUTIONS

Pose 1 - Keep toes (pointed) upward.

Pose 2 - Keep legs pressed firmly to mat or floor (if necessary, placing cushion on feet).

Pose 4 - Elbows straight backward until shoulder blades lock.