This document provides instructions for an 11-part yoga routine. The routine includes poses like Hammer, Lying Down Leg Raises, various breathing exercises, Stretch Pose, Life Nerve Stretch, Gas Pose, and others. Each pose or exercise is to be held for a specified period of time, ranging from 1 to 15 minutes, with the overall routine taking approximately 60 minutes to complete.
This document provides instructions for an 11-part yoga routine. The routine includes poses like Hammer, Lying Down Leg Raises, various breathing exercises, Stretch Pose, Life Nerve Stretch, Gas Pose, and others. Each pose or exercise is to be held for a specified period of time, ranging from 1 to 15 minutes, with the overall routine taking approximately 60 minutes to complete.
This document provides instructions for an 11-part yoga routine. The routine includes poses like Hammer, Lying Down Leg Raises, various breathing exercises, Stretch Pose, Life Nerve Stretch, Gas Pose, and others. Each pose or exercise is to be held for a specified period of time, ranging from 1 to 15 minutes, with the overall routine taking approximately 60 minutes to complete.
cupping it, raise straight arms to 60 0 on inhale, and lOW'er them to 60 0 fran there, on exhale, repeat and con- tinue for 5 minutes.
2. Lying on back, legs spread far
apart, hand in Venus Lock under neck, raise one leg 2 feet, with long, deep breathing for 1 minute. Switch legs and repeat. Repeat entire exercise.
3. Breathe naturally through the left
nostril for 3 minutes. '!hen breath through the right nostril for 3 minutes '!hen, inhale· through left, exhale through right for 3 minutes. '!hen Inhale through the left, exhale thi:'ough the right with Breath of Fire for 3 minutes.
4. Stretch Pose, head and feet raised
6 inches, hand pointing at feet, eyes on big toes, with Breath of Fire for 15 minutes. =.:;:=.?
5. Life Nerve Stretch. Bring left
heel into perineum and bend over out- stretched right leg, grasping right feet with hands, and inhaling up, exhaling down, touch nose to right ". . - - ,- .......' ... ,
knee for 1; minutes. Swi tch legs
and repeat for 1; minutes.
6. Gas Pose, on back, knees bent,
legs clasped by aIIIl5 , with Breath of Fire for 2 minutes.
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7. en back, raise upper torso, stretch
7.. ing arms out parallel to floor and hold with Breath of Fire for 2 minutes.
8. In Fasy Pose, lower chin into
collar bone notch, with long, deep breathing for 6 minutes •
.9 • en knees,. arch pelvis up into
camel Pose, dropping head back, hands on heels for support and hold with normal breathing for 3 minutes. Rest a m::ment and repeat 3 rrore times.
1 o. Breath of Fire in Fasy Pose for
2 minutes. Relax for 1 minute and repeat.
11. In Fasy Pose, place hands in Venus
Lock behind the neck, stretching the eJ.1:xJws. back as you inhale and collapse eJ.1:xJws forward as you exhale for 2- 3 minutes •