Yantra Yoga by Chogyal Namkhai Norbu

Author:Chogyal Namkhai Norbu
Language: eng
Format: epub
Publisher: Shambhala

MOVEMENT FOR TRAINING

For training, (pass) your arms at thigh level and join (your hands) over your buttocks, arch the back of your head and (hold) as long as you can.

STARTING POSITION

0. As in the basic movement. (Sit with the soles of your feet together, your knees wide apart and your hands on your knees.)

INITIAL PHASE

1. As in the basic movement. (Inhaling in four counts, raise your arms over your head.)

2. As in the basic movement. (Exhaling in four counts, lower your shoulders to the level of your opened knees and extend your arms forward with your hands close together.)

CENTRAL PHASE

3. As in the basic movement, (inhaling in four counts, place the soles of your feet on the ground and lift your buttocks, with your shoulders and elbows push your knees and legs back forcefully pushing your torso forward) except that you have to wrap your arms back around at thigh level and interlace your fingers just above your buttocks.

4. Applying a contracted hold as long as you can, arch the back of your head and shoulders keeping your heels on the ground.

5. As in the basic movement. (Exhaling in four counts, sit on the ground with the soles of your feet together and your knees apart, your arms extended and hands on the ground beside your feet.)

FINAL PHASE

6. As in the basic movement. (Inhaling in four counts, extend your arms over your head and your legs forward and apart.)

7. As in the basic movement. (Exhaling in four counts, place your arms on your legs and lower your forehead to the ground.)

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