2. Inhale and
raise the arms high above the head, and palms facing the sun.
Feel that the arms are like antennae,
drawing energy from the sun into the
body. Bend back slowly, arching the spine.
3. Exhale and
bend forward at the waist, keeping the knees straight touch the
hands to the floor at the outside edge of the feet. The head should be touching the
knees.
4. Inhale, and
stretch the right leg back while bending the left leg until the
chest rests on the left knee. Keep the
hands and left foot firmly on the
floor as you arch the back and head as if drawing energy up the
spine to the brain.
5. Hold the
breath and extend the left leg along side the other leg, keep both
feet together and the arms straight. The body is a straight line resting on the toes and on the
outstretched hands.
6. Exhale and
lower the body or chin to the floor, so that the two feet, two
knees, two hands, chest, and forehead touch the floor. Eight portions of the body touch the
floor, this position is called the eight curved prostration.
The abdominal region is raised
and if possible the nose is also kept off the floor, the forehead
only touches.
7. Inhale and come up into the Cobra Pose, but bending back
as far as possible without keeping the navel on the floor
as it is in the Cobra
Pose.
8. Exhale and
lift the hips. The legs are straight and the soles of the
feet, heels, and palms of the hands are pressed
flat on the floor. The body
forms an inverted V.
9. Inhale and
bring the right foot forward along the level of the hands, the
left foot and knee are touching the floor behind the body. Arch the head and back
backward.
10. Exhale and
bring the left leg forward, and the feet together between the
hands, assume the third position, the head to the knees.
11. Inhale bring the
trunk up, the hands high above the head, again bend
backwards.
12. Exhale and
lower the hands into the palms together position in an attitude of
worship. Then lower the hands to the
sides.
Comments:
There are 12 spinal
positions, each stretching various ligaments and giving different
movements to the vertebral column. The spine is bent forward and
backward alternately with deep breathing. Whenever the body
is bent forward, the contraction of the abdomen and
diaphragm throws out the breath. When the body bends
backward, the chest expands and deep breathing occurs
naturally.
Benefits:
Flexibility increases and
breathing is deepened. Mildly excercises the arms and legs,
thus increasing the circulation. The slow graceful movements
and the rhythm of the posture helps to develop a sense of
coordination and grace.
