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On-the-Knees Series II

 

 Sit on the heels, knees slightly apart. Reach back and grab heels with hands. Inhale and push buttocks and abdomen forward, arching back and bending head back. Hold breath in pose; then exhale slowly and return to sitting position. Note: Beginners can start by standing on knees; from here inhale slowly and reach back, first with one hand to grab one heel, then with the other hand to grab the other heel. Benefits: Expands and develops the chest; strenghens the lungs, spine, and reproductive glands; stimulates digestion; cures constipation; and increases flexibility.

 

Kneel and then sit on floor between the feet, spreading knees apart. Exhale and slowly bend forward, touching palms, arms, chin, and chest to the floor. Buttocks remain on floor with arms stretched straight forward. Hold breath out in pose; then inhale and slowly come back up. Benefits: Strenghtens the liver and kidneys, increases gastric juices, alleviates dysentery and indigestion, and reduces fat.

continue (On-the-Stomach Series)

 

Asana - Postures in Detail:

AYI Teachings

Asana (Posture - Seat) Warm-Ups  
Surya Namaskara I Surya Namaskara II Standing Series
On-the-Back Series I On-the-Back Series II Sitting Series I
Sitting Series II Sitting Series III Sitting Series IV
On-the-Knees Series I On-the-Knees Series II On-the-Stomach Series
Balance Poses Headstand Series Relaxation Poses
 

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Copyright 2001, Hanuman Fellowship. All rights reserved.
Last updated July16, 2002
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