1. Stand with your back 2-3 inches from a wall. Spend 10-20
seconds in Tadasana, the mountain pose.
2. Then, inhaling, spring the legs to 3 1⁄2 feet apart. Turn
the right foot out parallel to the wall, and the left foot 30 degrees to the
right, stretching the arms horizontally as far apart as they will go. The right
buttock should be in contact with the wall, the left reasonably close to it.
3. Puff out the chest, draw in the abdomen and descend toward
the right calf, retaining the alignment of the arms, and keeping the torso in
the plane defined by the intersection of the two legs.
4. After the right hand reaches the floor, press backward on
it to rotate the torso so that both shoulder blades are in contact with the
wall.
5. Keeping the left foot in place, rotate the left knee
outward and curl the left buttock back, so that the lower torso is also brought,
in line with the same plane.
6. The action of the arms and legs will bring the torso away
from the root of the right thigh, and higher, widening the right groin and
lengthening the left groin, bringing the left buttock closer to the wall.
Breathe calmly and evenly, filling the right and left lungs equally, for 1/2 minute.
7. With exhalation and bending the right knee, place the
right palm about one foot in front of the right foot, with the little finger virtually
against the wall. Let the left arm come down to rest the palm on the thigh.
8. Breathe calmly for 10-20 seconds, then raise and revolve
the left leg up to horizontal, keeping the knee straight and the toes pointing
upward. Finally raise the left arm to vertical. The right eye should gaze at
the left thumb, with all limbs and the torso in the same plane. Lightly press
the wall with both buttocks and both shoulders. Remain in this position for
10-20 seconds. Breathe so quietly that no one, not even the breather, can hear.
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