By Tony Sanchez

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Additional info for 84 Asanas, Level 1. Ghosh Lineage. Practice Manual

Example text

Standing Deep Breathing Standing Deep Breathing Technique From the Central Position, bring feet together. Interlace fingers under chin, palms and elbows together. Hold leg muscles slightly firm, with spine and legs straight, shoulders and hips square and parallel to floor. Relax head back, chin away from chest. Inhale slowly and steadily through the nose, pressing chin down against interlaced fingers, toward chest, simultaneously raising elbows towards ears. Inhale to a count of six, synchronized with movements of head and elbows.

It is important to progress gradually, increasing the intensity and effort in the poses slowly to prevent injury.

Distinguish the difference between pains from stretching muscles and pain that indicates injury. Be patient and consistent. Do not push yourself when there is pain from strain, and do not sacrifice alignment to advance into a posture. Yoga postures improve naturally as muscle strength, balance and flexibility develop. Mindful, regulated breath and relaxation are essential, but usually the last and most difficult to master. The 84 Asanas, Level 1 is a one-hour series. 5 minutes on each posture, holding for 10 seconds.

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