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Basic Extension (removes deep-seated fatigue) Restoring

1. Tie back, extend arms overhead-thumbs interlocked-

URDHVA PRASAR!A PADASA"A degrees 0

a) extend from the inner thigh to inner knee to inner heelb) press the upper inner corner of the knee down then extend the outer

ligaments of the knees

c) extend from the side waist to the armpits to the fingers knees to the floor-

extend-1- minutes then relax arms at sides

!reathe into the shoulders and hips

"elax

then again interlock the thumbs apposite-

Do this extension 4 or 5 times

#this kind of work removes deep seated fatigue from the bod$ that has lodged

in the %oints and cells#

SUP!A PADA"#HUS!HASA"A part $

with strap a) thigh bone moves awa$

b) stretch from the inner knee to inner calf to inner heel to middle of

big toe

allow the bones of the legs to pierce the sole of the foot

&outer ankle thin'

&move top of shin bone to the bottom of the calf muscle'

(eft thigh down-

o *

URDHVA PRASAR!A PADASA"A again degrees 0

SUP!A PADA"#HUS!HASA"A part % &atera&

hold strap+one hand

take leg to floor and towards shoulder

extend inner knee to inner

calf to inner heel

take heel towards floor turn thigh in at the same time

*

again extend arms overhead*

URDHVA PRASAR!A PADASA"A0 degrees

extend from the inner thigh to inner calf to inner heel

little toe moves down

outer ankles thin

lower back on floor

&send the lumbar spine like a tube to the thoracic- top

shoulder blades in & 1- mins.

"/T

0 deg to 0 deg lower back on floor), 20 deg "/T

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0 deg to 0 deg to 110 deg to 0 deg to 0 deg to 20 deg to 34 deg to 0 deg 0

deg

xtend again

SUP!A PADA"#HUS!HASA"Apart '

take the leg in a 0 deg angle to l$ing back, knee awa$ from shoulder, foot

towards opposite shoulder- 5ltimatel$ the shin is parallel to the collar bones xtend again flat arms overhead

then sit n 67"8/898-

rolled blanket behind the knees

PARVA!ASA"A

in

VRASA"A - extend the inner arm elbows lift the shoulders

wrists lift the elbows

top shoulder blades in 1 min

/witch fingers"est palms up on thighs go forward like child:s pose-

clasp hands behind back (PARVA!ASA"A)

1) /tretch inner arms

) arms forward

2) top shoulder blades in-rest arms on floor-switch fingers

l$ing back, knee awa$ from shoulder, foot towards opposite shoulder;

ultimatel$ the shin is parallel to the collar bones;

xtend again;flat arms overhead;then sit in 6irasana;rolled blanket

behind the knees

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@o forward;clasp hands in back

8llow the right arm to pull the left to the side and down;

Apen left armpit chest

>ome to center;rest

>hange clasp;again

(ie back again;extend the whole bod$;

1) inner leg

) knees down

2) lumbar down

/upta

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