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On Four Feet,
By S. Ramast4r'amj,
Trusres,
Sa r ir a m Aa d ya m
DharmasaadhanamI
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For Asanas
Krishnamachara
Yoga Mandiram
sffi
...
gtnnrng,
-,---------.:i wnil e n o l d r n g t n e
breath out (Bahya Kumbhaka). Then on rnhjlalign-bri:
ng down the heels slowlJ
and deliberately, again synchronising with the breathing
(with the hissing sound).
This may be repeated 3 to 6
times.
In t he bag i n n i n g , m a n y
may have difficulty maintaining balance or keeping the
ankles and knees together or
stretching the ankle. But if
one proceeds step by step,first a few cntimeters - one
c8n stay comfortably in th6
posture. After some time, one
can stay in the stretchod posture and complete a few rounds of breathing.. Then exhalinO gt back tor Samasthithi. This is a good strarching
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Fromr$3ggg@i$i. i nhaling
raisearms and iqlq!gg,!!q
gers.Then as yegj:lglg,ig
ess the feet and bend_lhglql-
s@
9g!-fnhaling,then, returnto
the original position. The
samemovement is repeated
in the opposite directionas
well, so that movgmgntsact
as Pratikriyasto each other.
tt will be good to keep the
b,
il
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n.
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F{y.#5
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few seconds,
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