Begin a slow inhalation through nose. Simultaneously begin to raise arms with palms facing up. Push abdomen out (distend) to assist in filling the lower part of lungs.

Execute a slow, controlled exhalation during which you slowly return arms to sides. Relax chest during first half of exhalation, contract abdomen during second half to assist in complete emptying of lungs.

Without pause, repeat.

 

Perform the slow deep-controlled inhalation as in the standing position. During inhalation, the shoulders, not arms, are slowly raised to extreme position. Palms remain on thighs.

Hold position and retain air for a count of 5.

Slowly exhale and simultaneously contract abdomen and lower shoulders to starting position.

 

Slowly and gracefully extend arms straight outward at chest level.

 

Take a deep breath. While exhaling slowly, bend very gently backward as far as possible without strain.

Knees are straight, head bent backward, neck relaxed, arms raised.

Hold without movement for a count of 5.

 

Continue to bend forward as fa as possible without strain.

Hold without movement for a count of 10.

Very slowly straighten to the upright position.

Return arms to sides and relax.

 

Slowly straighten to original position with arms outstretched.

Execute identical movements to the right side.

Hold without movement for a count of 10.

Slowly straighten to original position with arms outstretched.

Following final repetition, slowly lower arms to sides and bring legs together. Relax.

 

In very slow motion, bend knees, rise onto toes and lower trunk until buttocks touch heels. Knees remain together throughout movements.

 

Take a deep breath and while exhaling, make a slow-motion dive forward.

Lower forehead as far forward as possible without strain. Knees straight, neck relaxed, elbows bent.

While breathing gently, hold for a count of 20.

Release legs and slowly straighten trunk to upright position, simultaneously raise arms, as in starting position.

Repeat.

Following final repetition, rest hands on knees and relax.

 

Pull up against feet to assist in slowly lowering knees as far as possible towards the floor.

Hold without motion for a count of 10.

Allow knees and thighs to relax for a few moments. Repeat.

Following final repetition, release feet and slowly extend legs.

Legs are extended. Cross left leg over right and rest foot on floor.

Place left hand firmly on floor behind your back (for balance).

Cross right arm over left knee and take firm hold of right knee or calf with right hand.

Cautiously arch trunk upward as far as possible, simultaneously lower head backward as far as possible. Do not raise buttocks from heels.

Hold without motion for a count of 20.

Slowly raise head, lower trunk, inch hands forward to beginning position.

Repeat the instructions above.

Hold without movement for a count of 10.

Remember, do these movements and hold these positions without strain.

After your final hold, bring your legs out from underneath and stretch them out in front of you and relax.

 

Slowly bend forward at the waist and move right hand down along inside back of right leg. Knees straight.

Simultaneously raise left arm (elbow straight) behind you.Turn head and twist trunk so that eyes see the back of the left hand.

 

Shift your weight onto the right leg. Bring left leg up so that left hand can hold left foot as illustrated.

Perform identical movements on opposite side.

Legs are extended. Take left leg with hands and place it so that heel is as far in as possible and sole rests against inside of right thigh.

Slowly raise arms to overhead position. Bend trunk and head backward and look up. Left knee must remain as close to the floor as possible.

 

Right knee straight, neck relaxed, elbows bent, left knee remains as close to the floor as possible.

Hold without motion for a count of 20.

Release leg, slowly straighten trunk to upright position, simultaneously raising arms to return to the position as Fig. 2 and repeat.

Execute identical movements with left leg.

Following final repetition, extend both leg sand rest hands on knees and relax.

Lie on back, arms at sides, palms on floor.

Swing legs back over head. Place hands firmly against lower back or hips. Slowly straighten legs and trunk Stop at the point where straightening begins to become uncomfortable.

Continue to lower knees as far as possible.

Slowly raise head

Tilt head backward and begin to very slowly raise trunk by pushing hands against floor.

Lying on abdomen, place elbow son floor, approximately 20 centimeters apart. Arms are parallel.

Place hands on back of head, just above neck, and gently push head dow as far as possible.

Hold without motion for a count of 10.

Slowly raise head and rest chin in left palm with fingers together on left cheek. place right hand firmly on back of head. Use hands to slowly turn head as possible to left. (Elbows remain on floor)

Hold without motion for a count of 10.

Repeat this movement to the right.

Trunk and legs are now raised as high as possible without strain.

Knees are close together.

Hold without motion for a count of 10.

To come out of position, lower knees to floor first; then lower chin to floor but maintain hold on feet.

Rest for several moments then repeat.

Following final repetition, return knees first and then chin to floor, release feet and lower them slowly to floor. Rest cheek on floor and relax completely.