Assume a table pose (“six points stand”): palms on the ground underneath the shoulders, straight arms, and knees situated underneath the buttocks (photo 21).
Phase A
Inhale deeply and at the same time lift the head and buttocks up (photo 22).
With exhalation move the head and buttocks in, attach the chin to the chest and push the middle back vertebras upwards. (photo 23)
Repeat this exercise 5—7 times and then proceed to Phase B.
Emphasis and awareness:
Be aware of the elongation along the full length of the back, especially along the lower and middle back.
Allow the breathing to dictate the pace of movement.
Each time try to increase the movement range: with each inhalation concave the back to the maximum, and with each exhalation arch the back as much as you can.
Phase B:
Inhale deeply and at the same time lift the head and the right leg straight up.
Feel the elongation along the body— from the tip of the tows to the top of the head (photo 24).
With the next exhalation bring the right knee so it touches the forehead (photo 25).
Repeat this exercise 5—7 times consecutively for each leg, and when done, return to the starting pose.
Emphasis and awareness:
While inhaling be aware of the elongation and extension of the whole body, and while exhaling sense the introversion.
Make sure the movement is slow and smooth without any effort or stress, and that the breathing is deep and full.
Try to fully synchronize movement and breathing.
Phase C:
With a deep inhale lift the right arm upwards through the side and turn your sight towards the tip of your fingers. Imagine that you are trying to pick a fruit from a tree (photo 26).
While exhaling send the right hand through the space created between the left arm and left leg — followed by the head, as if you are inserting the fruit into a cave (photo 27).
Each time increase the volume of your breathing and elongate the movement accordingly.
Perform the exercise 5—7 times continuously for each side.
Emphasis and awareness:
This exercise is aimed specifically at creating a strong twist all along the back. It is also very beneficial for increasing the breathing capacity as well as flexing the shoulders and back muscles.
With every inhalation try to expand the chest area while increasing the distance between the shoulders as much as you can.
If pain appears at the base of the palm as a result of an extensive pressure — stop the exercise gently and release the palms.Assume a table pose (“six points stand”): palms on the ground underneath the shoulders, straight arms, and knees situated underneath the buttocks (photo 21).
Phase A
Inhale deeply and at the same time lift the head and buttocks up (photo 22).
With exhalation move the head and buttocks in, attach the chin to the chest and push the middle back vertebras upwards. (photo 23)
Repeat this exercise 5—7 times and then proceed to Phase B.
Emphasis and awareness:
Be aware of the elongation along the full length of the back, especially along the lower and middle back.
Allow the breathing to dictate the pace of movement.
Each time try to increase the movement range: with each inhalation concave the back to the maximum, and with each exhalation arch the back as much as you can.
Phase B:
Inhale deeply and at the same time lift the head and the right leg straight up.
Feel the elongation along the body— from the tip of the tows to the top of the head (photo 24).
With the next exhalation bring the right knee so it touches the forehead (photo 25).
Repeat this exercise 5—7 times consecutively for each leg, and when done, return to the starting pose.
Emphasis and awareness:
While inhaling be aware of the elongation and extension of the whole body, and while exhaling sense the introversion.
Make sure the movement is slow and smooth without any effort or stress, and that the breathing is deep and full.
Try to fully synchronize movement and breathing.
Phase C:
With a deep inhale lift the right arm upwards through the side and turn your sight towards the tip of your fingers. Imagine that you are trying to pick a fruit from a tree (photo 26).
While exhaling send the right hand through the space created between the left arm and left leg — followed by the head, as if you are inserting the fruit into a cave (photo 27).
Each time increase the volume of your breathing and elongate the movement accordingly.
Perform the exercise 5—7 times continuously for each side.
Emphasis and awareness:
This exercise is aimed specifically at creating a strong twist all along the back. It is also very beneficial for increasing the breathing capacity as well as flexing the shoulders and back muscles.
With every inhalation try to expand the chest area while increasing the distance between the shoulders as much as you can.
If pain appears at the base of the palm as a result of an extensive pressure — stop the exercise gently and release the palms.