FOUNTAIN
I. Benefits:
The Fountain-
• tightens and reduces weight in the hips.
• reduces waist.
• improves circulation in the arms.
• stretches entire side of the body.
• relieves tension.
II. Technique:
1. Stand, feet slightly apart, hands hanging clasped in front of you.
2. Slowly raise the clasped hands over your head and bend as far back from the waist as you can manage. Hold for a few seconds. (Figure 56)
3. Now describe a circle with your body from the waist up by first bending to the left, to the front and then to the right, stopping and holding for a few seconds at each location. (Figure 57) (Figure 58)
4. Relax and repeat counter-clockwise. Breathe normally throughout. Repeat twice more in each direction.
5. Variations:
a) Perform the same steps as above but come up on your toes and balance throughout.
b) Perform the Fountain without stopping but in very slow motion.
c) Increase the size of the circles you describe with your body.
III. Dos and Don'ts:
DO keep your bottom tucked in when you are bending to the sides to
receive the greatest benefits. DO NOT bend your knees or move your feet.
The Fountain is a specific exercise for those who wish to spot remove weight. It gives you a delightful sensation of stretching and is therefore tension-reducing as well.
(Figure 56)
(Figure 57)
(Figure 58)
HANDS-TO-WALL
I. Benefits:
The Hands-To-Wall Pose-
• tightens and firms the pectoral muscles of the bustline.
• develops the bust.
• strengthens the arms and wrists.
• releases tension in the shoulders.
II. Technique:
1. Stand straight, facing a wall.
2. Place your palms against the wall, fingers pointing toward each other and barely touching.
3. Move an arm's length away from the wall. (Figure 59)
4. Keeping your body in a perfectly straight line throughout, slowly bend the elbows.
5. Press only the palms, rather than the whole hand, against the wall and slowly lean forward resisting the whole time. Slowly bring the forehead against the wall. Be sure that you do not bend at the waist, pushing the buttocks out, but that your body remains an unbroken, straight line. (Figure 60)
6. Hold for 5 - 15 seconds and return just as slowly, resisting the movement, pushing with the palms.
7. Relax.
III. Dos and Don'ts:
DO make sure that your body is straight from the shoulders down, by placing yourself an arm's length from the wall.
(Figure 59)
(Figure 60)
HEADSTAND - WALK-UP
I. Benefits: Owing to the reversal of the normal upright position, the following benefits are derived from the Headstand:
• circulation is greatly improved to areas which normally get little:
• brain, ii) heart, iii) pelvis, iv) spinal cord.
• the nervous system is toned owing to balancing and circulation.
• abdominal organs, which normally sag or prolapse, are pulled into original position.
• stomach muscles are firmed and strengthened.
• sinus fluids are now permitted to flow downward.
• the endocrine, pituitary and pineal glands are stimulated into normal action.
• energy and a general feeling of alertness are experienced.
• strenghthens the lungs.
• digestion and elimination are improved.
• the following ailments are removed or their condition is improved:
a) insomnia
b) colds and sore throats
c) palpitations
d) bad breath
e) headaches
f) asthma
g) varicose veins
h) lack of sexual interest
II. Technique:
1. Make sure that you have adequate support for your head: a carpet with underfelt or a blanket folded in four.
2. Kneel on the carpet or in front of the blanket with your toes tucked under.
3. Clasp your hands tightly and place them on the floor with the elbows not more, nor less, than a shoulder's width apart. (Figure 61)
4. Place the very top of the head on the floor, disregarding the hands for now.
5. Now pull the folded hands against the back of the head on the floor. The little fingers will be under the curvature of the head. (Figure 62)
6. Push your bottom straight up and with the knees absolutely straight throughout, slowly tippy-toe up towards your head. The object is to make the back straight. (Figure 63, Figure 64)
7. When you can go no further, hold the position for as long as comfort permits, then slowly walk down again.
8. Relax with your head down for awhile.
9. Repeat twice more, or as often as you wish to get the feel of balance. (Figures 64, 65, 66 — Advanced Poses)
III. Dos and Don'ts:
DO clasp your hands very tightly and take your rings off to prevent slipping and undue strain on the arms.
DO NOT let your elbows flare out or press against the head. For a perfect tripod they are a shoulder's width apart.
DO put the crown of the head on the floor. Contrary to what you have learned in calisthenics classes, it is not the hairline nor the back of the head that will support you longest and most comfortably. Eventually you may be able to stand on your head from 5 - 30 minutes.
DO NOT put the back of the head against the hands but rather bring the hands against the head. Do a little bit of nestling there to make sure you will be comfortable.
DO keep the knees very straight to make possible a straight back.
DO NOT, repeat, DO NOT push up on your toes to get you up into the Headstand. Unless the toes lift off by themselves you are not ready to bring the legs up. Even when you are ready, practice balance by hugging the knees to the chest for awhile. The hardest part of the Headstand Proper is bringing the legs up and that is mainly done by strong abdominal muscles. The Headstand is a feat of strength rather than skill.
DO practice the Cobra and the Bow to make the neck strong and flexible. This is especially true for round-shouldered people.
DO practice the Pump, Sit-Up and Abdominal Lift to strengthen tummy muscles if you topple over as soon as you try to straighten your legs.
DO take your time and be patient with yourself. The Headstand is one of the most difficult poses in Yoga and will take time, strength, flexibility and balance to accomplish. Develop these skills first. The "Walk-Up" will prepare you in all respects for eventually doing the Headstand and it is an excellent exercise in its own right.
(Figure 61)
(Figure 62)
(Figure 63)
(Figure 64)
(Figure 65)
(Figure 66)
