Читать книгу The Yoga Back Book: The Gentle Yet Effective Way to Spinal Health - Stella Weller - Страница 16

1 Sit on your heels in the Japanese Sitting Position (see Fig. 9). Breathe regularly.

2 Reach over your right shoulder with your right hand. Keep your elbow pointing upwards rather than forwards, and your arm close to your ear.

3 With your left hand, reach behind your back, from below, and interlock the fingers with those of the right hand. Maintain a naturally erect posture throughout the exercise and keep breathing (Fig. 11).

4 Hold this posture as long as you comfortably can. Do not hold your breath.

5 Resume your beginning position. Relax. Shrug your shoulders a few times, or rotate them, as you wish,

6 Repeat the exercise, changing the position of the arms and hands, so that the left elbow now points upwards.

Fig. 11. Posture Clasp