Beruflich Dokumente
Kultur Dokumente
Technique
Place a folded blanket or rug on the floor. Lie
flat on the blanket facing upwards (supine).
Rest your straight arms on the floor beside
your body with palms facing downwards.
Breathe in deeply and retain the breath inside.
Simultaneously raise your legs, arms and
shoulders off the ground.
Ensure that the arms and legs remain straight.
Point your arms towards your feet.
Try not to raise the feet or shoulders more
than 15 cms from the ground.
Stretch and tense the whole body.
Feel that every muscle is tensed.
Don't strain, but try to hold this raised position
for as long as possible, while retaining your
breath.
Aim at eventually maintaining the raised
position for at least a slow count of 10, though
33