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A bio-energetic exercise. Lie on your back and raise your legs, with knees relatively straight - but not completely straight. Push your legs into the air with your toes toward your head. Push into your heels. If you find a place that makes your legs vibrate, stay at that point and let the vibration continue as it energizes your legs and hips.
Another bio-energetic exercise, designed to energize the legs. Bend over with your knees slightly bent and touch your palms to the floor. Move your hands forward if this is difficult. Inhale and bend your knees to about 45 degrees. Exhale and straighten your knees until they are almost straight, but never locked. Repeat until you feel a shaking or streaming or energy in your legs - usually about eight or ten times if done slowly. Then slowly come back up, spine curved and belly relaxed until your are standing.
Be sure to keep your breathing full and deep during these exercises, and let out any sound that feels natural. Flex your knees a few times, shake your legs out, and stand comfortably, feeling the effects. Repeat as often as necessary.
Lie on the stomach with the hands under the thighs, palms facing downward.
Stretch the legs and tense the arms.
Raise the legs and abdomen as high as possible without bending the legs.
Practise up to 5 times maximum per hatha yoga session.
Inhale deeply in the lying-down position.
Retain the breath inside while raising the legs and abdomen.
Exhale while returning to the starting position.
Physical: On the abdomen, lower back, or heart.
This asana tones and adjusts the functioning of the liver and other abdominal organs, especially the intestines, pancreas, and kidneys.
It is very useful for relieving and eliminating diseases of the stomach and bowels, and it stimulates the appetite.
It strengthens the lower-spine and heart, and tones the sciatic nerves.
Sit with the legs stretched in front of the body.
Fold one leg and place the heel against the perineum, the sole touching the opposite thigh.
Keep the knee on the floor throughout.
Grasp the toes of the straight leg with both hands.
Do not bend the knee.
Utilizing only the arms, not the back muscles, pull the trunk forward slowly so that the head is on the straight knee.
Repeat the process with the other leg folded.
Exhale while bending the trunk forward.
Retain the breath if you stay in the final pose for a short time.
Breathe normally if the pose is held for long periods.
Inhale while returning to the sitting position.
Keep both knees in contact with the floor.
Do not strain the muscles but gently stretch them.
Sit on the floor with legs straight in front of the body, the lower arms on the thighs.
Relax the whole body, especially the back muscles.
Slowly bend the body forward.
Try to grasp the big toes with the fingers and the thumbs. If this is impossible then hold the heels, the ankles or the legs as near to the feet as possible.
Again, consciously relax the back and leg muscles.
Keeping the legs straight and without utilizing the back muscles, only using the arms, pull the trunk a little lower toward the legs.
This should be a process without any sudden movement or excessive strain anywhere in the body.
If possible, without strain, touch the knees with the forehead.
Remain in the final pose for a comfortable length of time, trying to further relax the whole body, and then slowly return to the starting position.
Do not bend the legs at the knees.
It is part of the aim of the asana to stretch the muscles at the back of the legs. Do not force, they will elongate in time.
After some weeks or months of regular practice you will be able to touch the knee with the forehead or perhaps even the chin.
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