Beruflich Dokumente
Kultur Dokumente
Swandasana
Ready Position Prone. Feet together extended. Palms of hands on mat
between zones 2 and 3 with fingers pointed forward. Point of chin on mat.
Preparatory breathing inhale exhale.
Movement (1) Straights arms. Bend backwards form waist inhaling
1st Extreme position - Normal Breathing
Movement (2) keep hands still and arms straight. Bottocks to zone 5.
Forehead on mat in zone 4 exhaling.
2nd Extreme Position normal breathing
Relaxation Kneeling Relaxation Position
Dhanurasana
Ready Position - Prone with point of chin on mat. Legs bent with feet in
zone 4 and feet extended. Arms straight and the hands grasping ankles
with fingers in. preparatory breathing inhale, exhale.
Movements - bend head backwards. Pull hard against the feet, raising
chest and thighs off the mat- inhaling.
Extreme Position normal breathing
Return Movement Return slowly to Ready Position - exhaling
Relaxation Prone Relaxation Position