MOUNTAIN
I. Benefits:
The Mountain-
• tones the nervous system.
• aids digestion and removes constipation.
• tones and firms abdominal muscles and trunk.
• strengthens the spine.
• if coupled with proper breathing, strengthens the lungs and oxygenates the bloodstream.
• reduces tension.
II. Technique:
1. Sit in a comfortably cross-legged position, the back straight.
2. Bring the palms of both hands together in front of your chest, as if praying. (Figure 76)
3. Pressing the palms firmly together, slowly stretch the arms above the head.
4. Stretch the finger-tips toward the ceiling in a tremendous stretch. (Figure 77)
5. Hold the posture for 5 - 30 seconds, breathing normally.
6. Slowly bring the hands down.
7. Relax.
8. This can also be clone as a deep breathing exercise.
III. Dos and Don'ts:
DO keep your back straight to give it a very therapeutic stretch. DO NOT hold your breath.
The Mountain is a most deceptive pose. Those who scoffed at a demonstration had to admit it was a demanding exercise. Done properly, the stretch, however, is exhilarating.
(Figure 76)
(Figure 77)
NECK ROLLS
I. Benefits:
The Neck Rolls-
• reduce deep-seated tension in neck area.
• relieve stiff neck and often headaches.
• help to relax the entire body - excellent for insomnia.
• reduce double chin.
II. Technique:
1. Sit, shoulders back, in a comfortably cross-legged position, or on a chair.
2. Let your head drop slowly until it hangs limply as a rag-doll's. Hold.
3. Bring the head up and, keeping shoulders straight, let your head fall back. How far you can bring it back depends on how tense you are. (Figure 78)
4. Keep mouth closed, teeth together. Hold.
5. Hang your head to the side, looking up. Hold. Repeat on other side. (Figure 79)
6. Pretending to be a rag-doll, let your head droop and roll it gently, but firmly, first to the right, then the back, to the left and forward again. There should be no conscious control, just a limp lolling of the head in a full circle.
7. Repeat on the other side. Repeat the full circle several times.
III. Comment:
As a quick relaxer and pick-me-up, the Neck Rolls are unique. With your eyes closed you will experience a marvellously relaxing sensation. Be sure to do the exercise slowly and with care, rolling gently over the inevitable sore spots. A gritty, gravelly sound may be heard at first, but will gradually disappear with practice, as the neck joints are being lubricated. One of the first signs of age is a sort of "fusing" of the neck to the spine.
(Figure 78)
(Figure 79)
(Figure 80)
PELVIC STRETCH
I. Benefits:
The Pelvic Stretch-
• removes tension.
• stretches and firms thighs, hips and abdomen.
• strengthens back and legs.
• has a stimulating effect on glands and abdominal organs. » limbers up the spine.
• develops the pectoral muscles of the bustline and expands chest.
• improves postures.
• firms and removes fatty deposits on the back of the legs.
• stretches and removes tension from feet and ankles.
II. Technique:
1. Kneel, resting on the heels, legs together. (Figure 81)
2. Place your right hand on the floor behind you, elbow straight, fingers pointing back.
3. Place the left hand on the other side, having both hands straight down from the shoulders.
4. Let your head hang back. (Figure 82)
5. Push up on the pelvis as far as it will go and hold for 5 - 30 seconds. (Figure 83)
6. Slowly lower yourself and come forward into the Curling Leaf; head resting on the floor, chest against the knees, buttocks resting on the heels, arms resting by your side. (Figure 36)
7. Repeat, angling your hands further back each time, but always return to the Curling Leaf. (Figure 84)
8. Perform three times.
III. Dos and Don'ts:
DO NOT forget to push your pelvis up, so that the buttocks are no longer resting on the heels. The whole front of your body should be describing an arch. DO bring the body forward after each pose to off-set the extreme backward stretch.
(Figure 81)
(Figure 82)
(Figure 83)
(Figure 84)
Eventually you will be able to lower yourself onto your elbows and shoulders. This asana is especially beneficial for women. Together with the Forward Bend it can alleviate a lot of the vague aches and pains common to females.
PENDULUM
I. Benefits:
The Pendulum-
• relieves pain of bursitis.
• improves circulation to head and upper body.
• relieves tension and gives a feeling of energy.
• improves posture.
• tones muscles of shoulders and upper back.
II. Technique:
1. Stand, feet comfortably apart, your left hand at the waist. (Figure 85)
2. Bend slowly forward from the waist and let the right arm hang limply down.
3. Swing your right arm like a pendulum in a long oval in front of your feet. It is important here that the arm is not stiffly directed by you but swings freely and limply. (Figure 86)
4. Slowly straighten up, bringing the right arm over-head. Stretch it back as far as it will go. Hold. Relax. (Figure 87)
5. Repeat with the other arm.
6. Repeat with both arms.
7. Perform the whole exercise 2 - 3 times more, reversing the direction of the oval.
III. Dos and Don'ts:
DO keep the knees straight.
DO NOT move the arm stiffly.
The; Pendulum is deceptively simple for people without problems in that area, but for the tense person, or the sufferer of bursitis, this asana gives maximum relief with a minimum of discomfort.
(Figure 85)
(Figure 86)
(Figure 87)
