^APAN
T
N
: -cm. S
Trrg
t ? .? s ,
t:a:r'd.
_l_r\
Ee arms
' Era'b opoos i
h1:lt
on
b-end
ingc,tr
L - sI
' anj inare "!--yot
stroui-ders
below
-*"?l V
il;J-ri-shtr'
(don
Lef--. exhale.
"t--I?:
perfJcE- aLignmenc
! n'9eni-:iiro'"ras
sp ine
ot'-u"cl<)'
-ttota'
c,wiss iE' or
exhale'
and
ninuEes- iinti"'
Ehe
I
tl ,
.L
a
I
a
EogeEhetr'
pose'
-h"l=
4 - Come inco' frog.
seconds
io-[5
tane
-;1exhale
heac up, uacr-sciain;'
Eo
iolrs sit-onas
Eo inhate L;.
verEibrae
firsc
cnon
doun. concJir"cins
on -each SUccs'
=Jin
E'he
of
lon
ac Ehe uas' move your concenErac
you
'
eh
s i,ve rePec i tri on ' t'ttt-i-t,
26
the
-1"
up one .'"i: ibrae
of Ehe splne'
are a:
Ehe E'oP
F
I
F
H
F
F
F
F
F
F
F
F
F
-"t_-f
-..>-
a-tt--
f
Si E in Easy pose,
.5 - - Medi taEi,on:
!1nd in Guyan lvludra, rescing on Ehe knee.
"iehci
Pl ace I ef c hand so EhaE ch Ehumb
s on
i,
the Ajna (3rd elre poinc), anC Ehe
f
i
n
g
ers
are poinEing up, slighEly spread
.l
,' "..
! J .t.t'
a-
.t
f irnly
f ixed, in your
hand o resc on Ehe
F
F
L
LI
F-
tr
Lf
26
,23
t7
-L21
-LO
-'o
-11
r.
_Q
-1f,
r+