Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas
- Keeping your head relaxed, move your shoulder
blades closer together, to lift your upper thoracic
vertebrae off the blankets about 1 cm. - Perform the following steps to go up into the
posture so that your head and throat, eyes and
ears are relaxed and you can breathe naturally. - As you exhale bend your knees – keeping your
knees and feet together – towards your chest; lift
your pelvis and your back off the floor. - Bring your elbows closer together, push them
into the blankets, and bring your hands on your
back (Figure 7.9 9 ).
7. Move the hands as close as possible towards
the shoulders, fingers slanted towards the hips,
thumbs to the front; lift the trunk, bring your
sternum closer to the chin.
8. Keep your nose, sternum, and navel in one line.
9. Adjust your pelvis so that the sitting bones
are moving upwards and the lumbar area is
lengthened; contract your buttocks so that
the sacrum and tailbone are going inwards and
straighten your legs upwards.
10. Stretch upwards from your armpits to your
feet; the feet are between plantar flexion and
dorsiflexion (Figure 7.100).
Figure 7.98Figure 7.99 Figure 7.100