1. Use the steps on pages 152-153 to enter virasana.
2. Then lower the arms, and carefully lean back, placing the
forearms on the surface.
3. Extend the neck, bring the head back, arch the thoracic
spine.
4. Slowly slide the arms down toward the waist, palms
upward, and straighten the neck, resting the shoulders and the back of the head
on the surface.
5. Last, slowly rotate the arms as they are stretched out
parallel, palms upward, over the head
6. Breathe calmly for 1 minute, putting as much of the back
as possible in contact with the surface.
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