CROSSBEAM
I. Benefits:
The Crossbeam-
• flattens the abdominal region.
• tones and firms the inner thigh.
• relieves stiff backs.
• stretches the entire pelvic area.
• stimulates the abdominal organs.
• exercises the ankles.
II. Technique:
1. Kneel in an upright position on the floor keeping the feet together.
2. Stretch your right leg out to the right, keeping the knee straight and the toes pointed to the front.
3. Lift both arms out to the side. (Figure 33)
4. Place your right arm onto the right leg, palm up.
5. Bend your body to the right, resting the right ear on the arm. (Figure 34)
6. Lift the left arm slowly over the head, eventually bringing it straight over the right hand, palms touching.
7. Keep your face forward, so that you are peeking through the opening created by the arms. (Figure 35)
8. Hold for a comfortable period (5-30 seconds), breathing normally throughout.
III. Dos and Don'ts:
DON'T get discouraged if you are nowhere near the ideal at first. One of the amazing qualities of Yoga is how fast you can improve.
DON'T bend forward from the waist, but make it a sideways stretch.
(Figure 33)
(Figure 34)
(Fimirt35)
CURLING LEAF
I. Benefits:
The Curling Leaf-
• eases tension, is wonderfully relaxing.
• acts as an energy pick-up.
• improves circulation to the head which benefits the complexion.
• beneficial to tired legs and varicose veins.
II. Technique:
1. Kneel with legs together.
2. Rest your buttocks on the heels and the top of your hands on the floor, pointing back.
3. Lower your head slowly to the floor, the hands sliding gently back palms up, to lie beside the body. (Figure 36)
4. Rest your head, turned to the side, on the floor and relax completely with the chest against the knees.
5. Hold for any length of time, the longer the better.
III. Dos and Don' ts:
DO the Curling Leaf any time you need a rest or a pick-up.
DO NOT stick your bottom up in the air but put your whole weight on your legs and heels.
(Figure 36)
This asana is also called "Pose of a Child" and may well be so restful because it is a return-to-the-womb position. It is a most therapeutic I lose to assume any time you feel cramped up, tense or tired.
ELBOW EXERCISE
I. Benefits:
The Elbow Exercise-
• relieves arthritic and bursitic pain.
• relieves tension.
• keeps arms flexible.
II. Technique:
1. Sit in a comfortably cross-legged position or stand.
2. Bend your elbows and bring them up to shoulder height, the hands curled into a loose fist. (Figure 37)
3. Now snap the elbows by suddenly thrusting the arms straight. (Figure 38)
4. Relax for a moment and repeat 5 times.
III. Dos and Don'ts:
DO make sure that you are really flinging your arms forward as though to throw the hands away.
Yoga is concerned with every part of the body, however negligible it may seem, for these areas are often a seat of tension. This exercise keeps your elbow joints well-greased (and it keeps you from creaking).
(Figure 37)
(Figure 38)
EYE EXERCISES
I. Benefits:
The Eye Exercises-
• relieve tension, fatigue and strain of the eyes.
• strengthen the eye muscles.
• relieve headaches.
• give eyes a clear, shiny look.
• give a general feeling of relaxation.
II. Technique:
1. Sit in a comfortably cross-legged position, look straight ahead.
2. Look as far to the right as is possible without moving the head. Hold 5 seconds.
3. Look to the left. Hold. (Figure 39)
4. Look up under the eyebrows. Hold. (Figure 40)
5. Look down past nose. Hold. (Figure 41)
6. Now imagine a giant clock with the 12 just under the eyebrows and the 6 on the floor immediately in front of you.
7. Look at each digit of this clock for one second, so that your eyes are moving jerkily.
8. Repeat, moving counter-clockwise.
9. Cover your eyes with the palms of both hands for 30 seconds, to rest them. (Figure 42)
Variations:
1. a) Look far away out the windows. Try to look miles toward the horizon. Hold.
b) Slowly bring your gaze back and look crosseyed at your nose. Hold.
2. Use your imagination:
e.g., describe semi-circles or diagonals with your eyes.
III. Dos and Don'ts:
DO these exercises any time you are very tired or feel that your eyes have been strained, instead of just squeezing the eyes up in the customary fashion. DO rest the eyes by closing them between each set of exercises.
(Figure 39)
(Figure 40)
(Figure 41)
(Figure 42)
