20. The Jack Knife

 

INSTRUCTIONS for “The Jack Knife”

Pose 1	(a)  Take position illustrated
	(b)  Rest entire spine on mat or floor
Pose 2	(a)  Stretch arms sidewise
	(b)  Both legs (close together) raised upward to right angle position
	(c)  Knees locked
	(d)  Toes (pointed) forward and downward
	(e)  INHALE SLOWLY
Pose 3	(a)  Press arms firmly downward against mat or floor
	(b)  With knees locked "roll" body over until
	(c)  Spine is raised off mat or floor (about 5")
Pose 4	(a)  "Kick" legs in snappy "jack-knife" fashion straight upward until
	(b)  Entire body rests on head, neck, shoulders, arms
	(c)  EXHALE SLOWLY
	(d)  Return to Pose 3 position
	(e)  INHALE SLOWLY and then
	(f)  Return to Pose 2 position
	(g)  EXHALE SLOWLY

NOTE

Repeat the foregoing exercise three (3) times.

CAUTIONS

Pose 2 - Keep legs in right angle position, knees locked, toes pointed.

Pose 3 - Hold Pose 3 position for mental count of 2.

Pose 4 - Hold Pose 4 position for mental count of 2.