![]() ![]() Swing both arms together up over the head and down again as fast as possible (B). The arms are extended straight out to the sides and down 30° from the shoulders with the palms up (A). Har means Creative Infinity, the name of God.Ĭomment: This exercise works to break up calcium deposits as well as adjusting the rib cage and lower vertebra of the neck.ĥ) Remain in Easy Pose.Hum refers to the creative essence inside all of us.Continue chanting with the movement for 30 seconds more. Time and Mantra: After 3 minutes begin chanting Hum Dum Har Har, each syllable corresponding to one twist. Rotate alternate shoulders forward, inhaling as you twist to the left, exhaling as you twist to the right. Begin twisting the body from side to side, keeping the head straight. Put your hands in fists on the ground, on the knuckles with the thumbs out. 30 cm) apart.īreathing: Exhale with each downward movement.Ĥ) Still in Easy Pose, sit with the spine straight, arms at your sides. The arms move in parallel lines 8 – 12 inches (ca. ![]() As the arms go up the fingers will stretch up and reach to pull down. Using alternate arms reach straight up and pull straight down fast and powerfully as if ringing church bells in rhythm (A, B.) The arms come down the hands are in fists with the thumbs out. Mantra: The mantra to be chanted with the exercise is Sa Ta Na Ma corresponding to the A, B, C, and D positions.Ĭomment: This exercise works on the muscles of the upper arm.Ģ) Remain in Easy Pose. Pull the spine up straight and press the lower spine slightly forward. Put one foot under the opposite knee and then draw the extended foot under the other knee. Then return the arms to the second position, extending out from the sides (D) and repeat the 4-step movement.Īsana: ( position) Sit up with both legs straight. In the third position, swing the arms straight out behind the body, extending them as far as possible while keeping the arms straight (C). From this position bring the arms straight out from the sides of the body (B). Stretch the arms out from the shoulders in front of the body with the hands turned so that the palms remain facing out throughout the exercise (A).
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