Yantra Yantra Should Be Frequently Energized With The

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2. Exhaling, roll over on to your front, so that you are lying on your arms, with your head resting on your chin. Take a few normal breaths in this position. 3. Inhale and raise your right leg, using your hands as a lever. Take two full breaths, then exhale and bring the leg down. Repeat with the left leg. Keep both legs straight and don't swivel the hips. 4. Now take three deep breaths and on the third inhalation, retain the breath and
thrust both legs up. Hold the pose, breathing normally, then exhale and bring the legs down with control. Repeat when your breathing has slowed down. BOW (DHANURASANA): The Bow or Dhanurasana raises both halves of the body at once, combining the movements of the Cobra and Locust, and countering the Plough and the Forward Bend. Like an archer stringing a bow, you use your hands and arms to pull your trunk and legs up together to form a curve. This tones your back muscles and maintains the elasticity of your spine, improving posture and increasing vitality. Balancing the weight of the body on your abdomen also reduces abdominal fat and keeps the digestive and reproductive systems healthy. The Rocking Bow, in particular, gives your internal organs a powerful massage. Initially, you will find it easier to lift your knees with legs apart; more advanced students should aim to perform the Bow with legs together. HALF SPINAL TWIST (ARDHA MATSYENDRA ASANA): The spinal Twist, which takes its Sanskrit name from the great yogic sage Matsyendra, is one of the few poses in the Basic Session that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves the digestion. The Half-Spinal Twist or Ardha Matsyendrasana, taught here, has similar benefits, and prepares the body for the full pose. Keep your spine erect and your shoulders level in the position and breaths steadily, twisting a little more each time you exhale. Twist first to the left, as below, then repeat the sequence twisting to the right.
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Page 3 and 4: to the power of the Sun is inscribe
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Page 27 and 28: Feet and legs Lift your right foot
Page 29 and 30: The front Corpse Pose Lie down on y
Page 31 and 32: Take two normal breaths. Inhale. No
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Page 35 and 36: 1. Stand erect with feet together a
Page 37 and 38: ack against the floor. When you per
Page 39 and 40: To come down, reverse steps 5, 6, a
Page 41 and 42: The fish, was one of the incarnatio
Page 43: enough for head and feet to touch.
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