L. ::'

! l : , " - - , : - - . - , r I e

Scoor rllthe war bacl n ir chajr. knees rvide. Tur!

ronr rocs slighrlr inward. \tovc 1,oE ieei ctos.r:o-scrner

rrtil ror:r hcels le drrecrl' nndef \,.,u i(nee! and ,|e

shrnbones:rc re. ! lca l and nara l l!! !o each orher : Make

slre rou loes are srill .urned rnrard, wrh rhe ouu

rd8es ot 'ou ieei Dafullel or rurne{l rnnarir rarmer.

: :!;j! : : Iit \our rorso ioN,ard, tlboq. on ronr rn.cs.

\r'ih rour liands haneing s.,f.iv bei'ccn rour inees.

Ler ro!. hcad hans ilr1vlro r rhe back oi vour necl

iengdre.s iFiq. L Sofrc! rhfooeh 'our shouldeA so ,he

renebra. belwe3! vour sho! der b lades rof ie i r id ,nk

, . : . . i . - . ,a . .11 '

aTL Or asana

lrrlfd gen.ir: Srar rn Smge 1 ior r minLnunr oi 4J sec-

onds or ur .o i nrnui .s , brearhrrs casi l r .

You nigbr reel a soircnug or ong|rg ir :he base

or !our peins is ihe rision n tle seren cocq,gcus

' ' ' ' '- i . - . - o r ,

ano mar be conr l . r . l r nrmb Tn6 t .se r r rcxders J

.leef olrning lvherher tou clr ieei tr o. noi.

P , . " . . , o o . : .

sure erer t i i i Ls .onrro l ied b) medicafunt . h j . .ar h. r

sl]ge I rs !nconrl.)ftablc ior rnv rcason.

1-hts iteri.l;;ti

,:iiignr:tent iI tl)t

:hins is ,tne ':i tht:

hin.dest ti1i1,gs irtr

neLU stuti.enis ia)

linti. dnci hard tl

see f1'ott1 ti)t arryic

YOL|| bejti. is nt. str

l,u 1ne).1 Lt 'Jt l t i t)

1.. this i

i it i l i t)i

,t mtrior. Nii.! i,..r

S r( \ t()trr ia)e. Jra

:l trt1?a inLLici,, : i .

:

8 5

:. .t: -:, Slide yoDr rrns dosar u ihe spa.e between

l . r

waid. \our baci ( wi l l rcurd as vou le t - roui heai aDd

arms hang. Your arms ma' enc up pushrng !onr knees

wider. bur keep rou! big toes itrmlt on ihe iLd,r ''riLr

vour roes snl ru;ned in* ld iF ig.21. Srar in Stage 2 io .

a mLnDurn. j i 4- t seconds o i u f ro 3 minures. Con. inu!

rvrrh eas breathing

To come our ol thc pose, place vour clbc'ws oLr

rou jcrccs ard use rour arms r . prot rof fse l l up ,n

Srage 1, wi th !o! r head sr i l lha! .emg ioNafo. I te . rax l

berr ior I m I ffeldrs. The! pLac. you lurds o! voN

' . " , p . r . o l p " " . b r . u " d ' o

. r 9 , " , r o . : l " - "

oi ih. pose ro b: absorbed \bu Dra! be ,bl! io rdenth

rhe release in the railbont nuscles tv'hrch spar the base

oi rotLL pelris). as v'eLl as ieel iir! incrcasid lengrh o1

' ' ' , o . p o ' b

" n , - ' . l n ( r . e " L - . 1

and calns vodr nud. opcnr .g dt rnar roga.a lL i rhe

''narural statc"-r iceLrig ot fcac0 ani to)

, l i ' , i i

:

!

d,,Irook't Knee Fo:e

8 8

Brins yoDr iegs ald ieer rogether Slide ,vorr fcer ioruard

i I nch.s. ltr.e 'our left inkle on vour righ.loee and

pause there for a brearh or rro. Keepjng 'our a.r<reDone

on rour ihighbone. slLde rour ar*le rowrrd 'our hi!. If' o . " r i , . n l o - .

or i{, halls our ovef ihe edgc ofvour rhish, 'ou.tr jnLss

our on rhe lenetrrs oi rhe posc. KeeFour anlilebone on

;ri!': i: Lean inro rhe br.k .,f die char K.cp lour

shoulders sohlt back, whiLe,rou lower r.our chn

, " I t r . < o . ' o f i e t r o

ior ar lersi.lj seconds or up !o 3 mLnuies iFis. 3i.

These anglcs reach rhoush )our h$ ioiir ro

" 1 ' r " - . . " I " . l : p . . ' ,

You nar ieel diE releose as an inteEal novcLrenr

behLnd rour intcsrires 5ecause dns nus.Le is c.,u,c(ed

to ihc ffo.r irce oi your sacrun. If rou fee lt ur drc

oui$de oi your hip or rhigh. I i( srill worl<in.g. t ),oLr

tcel a pulling lcnsadon in ,rour ffooki ]<nee. placc r

a r J , r B i ' _ . " , " .

vou prnal mlscles. whic! u']11 rale thc prcssure oii

l f you.eedcd ro srar in Srase 1 n rhe prerous

pose, or rf rou had difficuLtv getnng your legs rnco thrs

pos 'noLr , do ror go in io Srage 2.

i : :gr i , Inhalc as ro l l l f t vour 1o1v.sr i fonr r ih5 u1u.ard. and ex la ic a. rou

lcad qrth tk,sc ribs t<, movr rour chc* iorrard. Allon vour back n, r,unrl

d . . ' " o d - \ ' 1 : ; o " :

or out alons rhr srdcs lfig. ,11. lf ro! iccl a tull in rour left knee. rcturn to

i: rou fich: kn.! driirs our u!r,d the rehr. usc ronr Leir harc ro;uLL

tr b..I rnl., line wiil v.\,r hrF aDd ioor. l)re.ise algrrren villhclr. "o ger :

l - ' ' '

rrih .asr bfcaihrDq nr I I mraure!.

To conL out, piacc rour h

! rLLi r rorLf hands rnd r rn is lo r r r )o! r ror i . r tsr rc . i .ar ing,ou, b! ( l i

. ,u \ . I .s soh. Bf inS r . )u j Lrrac rp iasr . Lorcr lour benr leS a ic sr . ( , r r1 l

Dor | i .er of 1. r i rooi for i ien L. fe: rLr . l ieDel i on r i re . r |er s ;de

:

l . l

t-r "{

K.eel or rhe fbor wtli your hands on roga blocks. r\lore rou. Lel. iooi iorwefd

throu.uh the space berween 'ou. han.ls. pLactr,g ,r ,rherd oi your hands so drat vout

l . l i lcs is a lnosr s t ra ishr ( r is . , r l . 1 f ro! f lnd vo! . r re l i f i in- , . rour ha!ds lc \ .e f r l i r r le i

ro . i rder m do th is , make fhe b lo. ls under voM l ran. ts LaLl . r

Lean sol idh uto your r i .c l i r hand wr i l i lour pal , l iar on rhe bLock. l lace vour

leJt hand or dit lcft srrlc of roor be1l1: below -vour waist, od push vour irngers slowh

errl deeplr uto rour beltt, roward y.)ur spLne. llse your hand io nov. vour bellv aid

spin! srd.r,.rs onio rour thigh. Nolv sLidc vour left lLand upwirrd ro vour lowcst

rbs. rnd use vour hand t. move ihese ribs fol/a/d roivard r.,ur l(.e.. This lensthcDs

rnd rligls lour spure. PLacc both hands on the floor ico.tinre to trs! thc bl.,cks onlr

i i ieeded). Lower rour head a longs;de vorr i ront hrcc.

s@ &

Lcave your back kree ir place or rhe floor as voLr nore slovlr forward, as iar

as possible wrhonr pusbing or srraining (Frg 6). Rcposition vou Ieft {ooi b-r sLr.ljng

rr forward or back in order ro get vour heel riircctLr under you kree. so youL shLn

bone is renical. Your beli,r musr srar or 1or d;ectll above) Iou. th;gh-if ii sliPs otf.

back our and begn agarn. You car feel e lengthcnng ol '-our back Lcg, eslecialLr rr

rlit frort of vour thigb. and thar lcngiliering Drovrde\ trrcdon io vour sprne duough

the warst arer. \Ihile vo! m 'atr bc arvar of rersion ln vour fLont leg, ir is I

r , r ; " r , 1 r '

Disrr ibure vour wcrght evenLr on bo land: tpaLns or f is ts) . A l low vour head

to hrng and tuck vour chin in a i idc. Conimue wj th ersr- breaihr .g and reouni n

rh is pose io i ar lersr 45 sccoLrds o. up to. j mmuies.

To .ome our, bend your elbows slighth ard push on tbe floor wrth youf ha!ds

Lo starr vour novem:r I bacl ancl our o i the pose. Leive vol f Icaf harg ing as rou

ba.k Dp. Repcat of rhe otlrer si.lc.

aal cl asana

tr

-Eh ri

t t

Lr i ig on rour back. bnng both krecs ron&d lour

.hesr. Your inc.s a.e !ouching. Use vour he!.is ro hold

vour knees rnd le t rour legs re iax. R.s here ior e ren

t.epararory brearhs.

Exie.d .rour arnts our io vour srries alore rlte

i loo! 1q1th yotr r palns iac ing !p. Roi l rorr legs !n.1

hlps ro rour rLgn! and lal r'our bent lcgs and feer oI rhe

tloof ifig il. -\LloN ro!r left sln)uider bladt ro ('rc

' ' " ?

and toor aullv on rhe iloo. If rou rop knce does lor

lanci on vou; ios'er knee, rlacc a small pillolv in ihe

space bertreen ihem.

Slide vour lcss ros:rd vour right orm and more

rour arD roalrd rour lei_rs unri the kneecap oirour

rigirr ieg rouchcs vonr rLghi lvrisiboie. Thrs will oecom

press roDr spinc ihfoDgh lour sarsr and Errher oown.

Slide r.,u left em dos'i inro a siDrLar ansl!. s. '!ur

rrms ktrm an i-ifame wid rour palms iacrng lhe ceiLng

ifig. 8r. li vour lcir elborv docs nor rercr rhe iloor. beld

lo!. clbos and lar voDr paln on thc sioe oi rour raisr.

while,llowng vo!. elbolr and shouider ro lean rox.aro

\ ' . , l - r $ " a o -

ar vour Knees. a|d resi lour rot loot on your lo$rer

ioo!. Turn vorr neci and head toward rour L<nees ror a

tergthening rhroLrgl ttrc lcfi side or vour necl rnd into

vour law. as well as ihrough ihe

tronL ot youf ieh slro!ldcrund

a-oss yoDr coltarboDc (Fjg 9).

This neck-and head posirio. cor

centrales the rwisi D rhe verlebfae

b!hind your hearr- whjch nee.i

er-rra help D gemng rhe deel

re lease. Al low your whole bod) ro

sotre. whrle lou resL j! rhls pose

arn st.! her. for a ninin1um of 4-t

seconds or up ro 5 ninrjies.

Vben vo!'re rerd! ro conic

o!:, roll lou less bacii .o dre cenrer

ard hold vour knees. q,nh vour

knees torching. Notice the dlffcr

encr xi the rwo sldes of rour bact

againsr the floor tause bere, hotd

ms borh knees f(tr a fes b,earhs,

berore repearrng rhe rwisr ro ihe orler sid!

Wien you are readl to get moving, resL on your

side tor ! fes, brerdrs so vou can taie the inncr oper

nes, Rirh you. This is calted /!,rra,a, sa,oms ue

rnner experience and aUowrng ir ro permeate yo[r n1 nd

as lou expand your awareness inro ihe exrerna! s.ortd

again. You do not have to lose rhe inner oDenness and

d o , l \ " o .

L r " r . d . I . a . . o j , r \ o . . r h . - " - , e p . .

i.o.r rhc inside ourlvard. t., basc vourscti jn rhe deeDef

r , . ' e - i " , l d r - J t d . d \ - . t , . . o D " . g J . - v . - .

the world n , smre of opennes and ease.

\ l 2 t ' t " d l t " M B 1 . t , n e

l.maer at M4ne1 yaqn Fo,fldahon a"tl the a/isitutar af. . ? o o \ p , , ; " t . o " o \ E D - . , a : . a . . a , r

4 1 . t - r ' , a , J * a . a I . a . . . C . o . . 0 . . o . , . o'eek n -\oE. rca.het shce 1976.

Fa' moiz nfa,dtt." a" sur/a.t)a@ rasa .t t. liul r tea.hetv a . - . o a . - v . a r . . a , . d , J r o j

b L . 6 z 2 i a , , . - . - a ) . .

a . , .

l . . : a . a . n . - . n p t . . a .

1

9 )