for “The Hip Twist With Stretched Arms”
Pose 1 |
(a) Take position illustrated |
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(b) Put arms in right angle position |
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(c) Firmly pressed to mat or floor with |
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(d) Palms of hands in backward position |
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(e) Keep legs (close together) straight forward |
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(f) Keep toes (pointed) forward and downward |
Pose 2 |
(a) INHALE SLOWLY |
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(b) Swing legs (close together) |
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(c) Knees lock |
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(d) Toes (pointed) forward and downward |
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(e) As high as possible |
Pose 3 |
(a) EXHALE SLOWLY on downward |
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(b) "Swing" without legs touching mat or floor |
Pose 4 |
(a) INHALE SLOWLY |
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(b) "Swing" legs upward as high as possible in right hand circle |
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(c) EXHALE SLOWLY and start to |
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(d) "Swing" legs downward in left hand circle as far as possible |
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(e) Without legs touching mat or floor |
NOTE
Repeat the foregoing exercise three (3) times in succession - three (3) times for left circle, and three (3) times for right hand circle leg "swing" movements.
CAUTIONS
Pose 1 - Press chest inward as far as possible.
Pose 2 - Chin down.
Pose 4 - When "circling" upward "swing" legs as high and as close to head as possible. Be sure only legs and hips are moved.