Pose 1 |
(a) Take position illustrated |
Pose 2 |
(a) INHALE SLOWLY |
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(b) Bend head forward to chest |
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(c) Abdomen pressed in |
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(d) Legs apart "spread-eagle" fashion |
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(e) Soles and heels together, pointed inward |
Pose 3 |
(a) EXHALE SLOWLY |
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(b) Twine both arms "grapevine" fashion under both legs |
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(c) Passing left arm under and over left leg |
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(d) Grasping left instep in locked grip |
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(e) Passing right arm under and over right leg |
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(f) Grasping right instep in locked grip |
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(g) Press soles and heels firmly close together, pointed inward |
Pose 4 |
(a) INHALE SLOWLY while |
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(b) "Rolling" backward as far as possible |
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(c) EXHALE SLOWLY |
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(d) Return to Pose 3 position |
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(e) "Clap" (hand-fashion) soles and heels together, twice |
NOTE
Repeat the foregoing exercise six (6) times.
CAUTIONS
Pose 2 - Bend body forward. Press chest in. Tilt body backward to raise legs off mat or floor.
Pose 3 - "Pivot" body on rump in "rolling" backward and forward. You INHALE while "rolling" backward.
Pose 4 - Press head firmly to mat or floor in "rolling" upward. You EXHALE while "rolling" upward.