1. An alternate set begins with your back to the wall, with
feet 4-5 feet apart.
2. Orient the left foot parallel to the wall. Turn the right
foot 30 degrees inward.
3. Bend the left knee 90 degrees. Lower the right knee to
the floor while twisting toward the wall. This is the entry-level pose.
4. Place your right palm on the floor between your left foot
and the wall. The back of your armpit should contact the outer left knee.
Straighten the right knee.
5. Press your left hand against the wall. Use it and your
right shoulder to twist still further. Every part from the right ankle upward
will revolve together.
6. Raise your left arm toward vertical, attempting to extend
the entire left body in a straight line from outer ankle to fingertips. You may
use the wall as shown. This is the intermediate pose.
7. Stay in the pose 20-30 seconds.
8. Exit by bringing the right knee to the floor while
sliding the right shoulder and arm away from the left knee.
9. Now repeat on the other side.
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