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| Serie A |
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1. Squat down in crow
pose, then place the palms flat on the ground behind the buttocks.(1A) Inhale
and puil the hips up into a modified bridge pose. The spine is arched way
up.(1B) In this position, begin swinging the head up and down as fast as
you can with breath of fire. Continue for 15 seconds.
Then, continuing breath of fire, alternately raise and
lower the buttocks rapidly and powerfully (1A,B) for 2
minutes.
This exercise works on the thyroid and parathyroid
and adjusts the spine. glandular system, and navel
point.
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2. Come
into back platform pose, supporting the entire weight of the body on the
heels and paims of the hands.(2A) Make the body straight from head to toe.
Begin alternate leg lifts (2B), inhaling and exhaling as one leg goes up
and down, then lifting the other leg up and -down as you inhale and exhale
again. Move quickly! (2 minutes)
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3. Come
into bridge pose: feet and palms are flat on the floor. The knees are bent
and the hips arched up so that the body is in a straight line from head
to knees. In this position, begin rolling the neck round and round (3) Inhale
as the neck rolls round to one side, then exhale, shooting the air out intensely,
as the neck rolls round to the other side. (1 minute)
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4. Relax
in corpse pose for 4-5 minutes.(4)
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| Serie B |
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1. Lie down on your back. Point
the toes and bring the feet together, heels touching.(1A) Hands are relaxed
by the sides. Consciously relax the body from the navel point up. Keeping
the toes pointed, slowly raise the legs to 90 degrees as you inhale.(1B)
Then slowly lower them as you exhale.
Keep the knees straight, the toes pointed, and the legs close together.
The breath should be very long and deep. Throughout the exercise the body
should be mentally divided into two areas from the navel point up to should
be totally relaxed.(6 minutes)
This exercise is good for the circulation, the heart. the stomach, and
the lungs.
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2. Still
on the back, bring the legs up to 90 degrees close together.(2A) Now inhale
and open the legs wide as you can.(2B) Next, exhale and close them again.
Continue, keeping the knees straight and the toes pointed, for 5-6 minutes.
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3. Still
on your back, inhale and bring the legs straight up in the air, close together.
Exhale as you quickly bring both heels down to strike the buttocks with
force.(3B) Continue at a very fast pace for 1-2 minutes.
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4. Still
on the back, begin a!ternate arm/leg lifts As you inhale, raise the right
leg and the left arm to 90 degrees, then lower them as you exhale.(4A.B)
Next, inhale and raise the left leg and right arm, exhale and lower. Continue
this sequence for 1-2 minutes. Go as fast as you can. Keep the legs and
arms straight.
This is a good exercise with which to balance yourself when your energy
is off - if you are feeling dizzy or physically unbalanced.
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5.
Sit like a yogi, in easy pose, hands in gyan mudra on the knees.(5) For
3-4 minutes, chant Hara Hara Hara Hara Haree Har.
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6. Still
sitting in easy pose, hold the hands in front of the body at neck level,
palms facing each other. In a monotone, extremely rapidly, chant Har Har
Har Har Har Har,....as you very quick!y move the hands back and forth in
opposite directions.(6) Chant powerfully: move very fast. After 30 seconds,
inha!e deeply and hold the breath in for 20 seconds. Exha!e and relax.
Feel yourself to be b!essed.
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