The Half Somersault
outside your knees. Bend forward and try to touch the floor with your fore head. No ? Well bend forward as far as you can. Still holding your toes straighten your back and at the same time inhale deeply via the nose. Hold your breath for a moment and then bend forward again while exhaling and when your lungs are empty roll back wards keeping your chin pressed firmly down into your chest in the chinlock I have mentioned before. Roll forwards once more while inhaling until your spine is straight. Hold this position while you complete your inhalation. While exhaling via your mouth bend forward once more to the starting position. And that is all. Very easy this one, but two points to remember. The whole exercise should be performed slowly and rhythmically, with nasal inhalations and oral exhalations. It is best performed with the eyes closed which is very calming to the mind and nerves. The advantages are a lot but principally the Half Somersault brings into play the muscles of the back, toning and stretching the whole of the spinal column. The YOGAMUDRA exercise I described in the previous chapter is also beneficial to people with backache and bad posture. Many of the Yoga exercises are based on the natural stretching of healthy animals which the ancient Yogis, who formulated the science of Hatha Yoga, noticed and emulated. Therefore, a lot Yoga asanas are named after mammals, birds, sea creatures, insects, and reptiles. In this chapter we meet the Swan and the Camel. The Swan Posture (Swanasana) As its name indicates, it's a graceful exercise and will, therefore, especially appeal to women readers, although its advantages also to male sufferers from backache can barely be over-estimated. Like a lot other Yoga asanas the Swan Posture comprises of two opposite movements which I have demonstrated in figures 15 and 16, page 61. Lie face downwards, feet together, palms flat on the floor at the level of your armpits. Keep your elbows well off the floor. While inhaling deeply via the nose, and pressing downwards on the floor with your palms, slowly raise your head, shoulders and abdomen off the floor until your elbows are straight. (Fig. 16.) Remain in this position for as long as you comfortably can while holding your breath. While exhaling, and keeping your palms firmly on the floor without moving them slowly raise your abdomen, bend your knees, and sink into the kneeling position I have demonstrated in figure 15. Keep your forehead on the floor, your thighs pressed against your abdomen, and your buttocks on your heels. Remain thus while holding your breath. When the impulse to inhale again appears do so and at the same time raise your buttocks off your heels, straighten your knees and, still without moving your palms return to the starting position as in figure 16. Repeat this to and fro movement up to six periods and do be careful to perform your breathing correctly. And that is the Swan exercise. Graceful and beneficial, it massages and helps to alleviate the abdomen in the kneeling movement and the other movement helps relieve backache and improves the posture. The to and fro movement combats constipation and pushes the peristaltic movement of the bowel. The Camel Posture (Ustrasana) This is another Yoga exercise which involves a backward bend. I warn you before you attempt this exercise that it's not as easy as it looks, and amazing care must be taken while coming out of this position. As in all Yoga asanas you must take your time and move without jerking and in particular this applies to movements involving the spinal column. The Camel is simple enough. |
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