1. Kneel on a flat surface, thighs, calves
and ankles together, toes pointed behind you and parallel.
2. Place your hands on your thighs, fingers
pointed down.
3. Gradually arch the neck backward to its maximum.
4. Advance the thighs forward to vertical and keep them there.
5. Extend the lumbar and thoracic spine, and bring first the right
hand, then the left hand backward, resting the heel of the hands on the heels,
fingers in line with the toes.
6. Raise the upper lumbar spine and lowest ribs upward as far as
you can; tighten the buttocks to improve the arch of the entire spine. Breathe
quietly for 30-60 seconds.
7. Exit the pose by sitting back down on your heels and
simultaneously bringing your hands in your lap.
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