CHEST EXPANSION FOR STRENGTH AND FLEXIBILITY OF YOUR BACK AND SPINE

Sit as illustrated Legs are together; feet touch Hands rest on thighs Spine straight

Think of the graceful movements of a ballerina Raise arms slowly to shoulder level Gracefully bring them overhead Bend backward several inches (to firm abdomen)

Slowly, gracefully bend forward Keep arms outstretched

Hold knees securely

Do not go farther than knees

Knees do not bend

Neck is relaxed; head bends forward

Hold knees firmly and draw trunk down as far as possible Forehead is aimed toward knees Elbows bend outward (very important)

Knees remain straight

Feel spine stretching

But do not strain

Hold the posture motionless

Remain in your extreme position for 20

Slowly straighten to upright position of Fig. 6 Slide hands back up to knees

Proceed to next exercise

1-t Lie on your mat as illustrated I Allow all muscles to relax completely

1r\ Rest forehead on floor ^ Gracefully place hands beneath shoulders Fingers are together, pointing inward (correct hand position is very important)

A Q In very slow motion tilt head backward 1 ^ Push hands against floor and begin to raise trunk Spine must be curved

H A Raise trunk to position illustrated ‘ Do not go farther than this position Spine remains continually curved Head remains tilted backward

Relax legs (note that they have a tendency to become tense) Hold without motion for 15

Keep spine curved and slowly lower trunk Slowly tilt head forward Return first to position of Fig. 12 Then to position of Fig. 11 All muscles relax completely (Note the feeling of deep relaxation)
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