Pose 1 |
(a) Take position illustrated |
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(b) INHALE SLOWLY |
Pose 2 |
(a) EXHALE SLOWLY |
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(b) Cross legs Indian-fashion |
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(c) Head bent forward |
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(d) Chin to chest |
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(e) Abdomen pressed in |
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(f) Grasp both feet firmly |
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(g) Right hand grasping left foot |
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(h) Left hand grasping right foot |
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(i) Pull" both knees toward shoulders as far as possible |
Pose 3 |
(a) INHALE SLOWLY while |
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(b) "Rolling" backward as far as possible |
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(c) EXHALE SLOWLY while |
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(d) "Rolling" upward until |
Pose 4 |
(a) Head rests on mat or floor |
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(b) INHALE SLOWLY until you return to Pose 3 position |
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(c) EXHALE SLOWLY while again "rolling" upward until |
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(d) Head rests on mat or floor as indicated in Pose 4 |
NOTE
Repeat the foregoing exercise six (6) times.
CAUTIONS
Pose 2 - Hold head as closely as possible to chest. Press abdomen in. "Round" back. "Pull" knees to shoulders as nearly as possible. "Pivot" on rump.