Comment: We are practicing balance. You do not yet have perfect balance, and it will be quite difficult for you to accept and, especially, maintain this pose. You desperately need balance. The more hard you will have to work. 1. Stand up straight, lower your arms freely. 2. Shift your weight to your left leg. Lift your right foot and take it in your hand; walk your foot along your leg until you reach your groin. Press the toes of your right foot into the fleshy part of your left thigh above the knee to prevent your foot from slipping. 3. Straighten up and bring your palms together in front of your chest. 4. If at first you cannot stand on your left leg, lean on furniture or a tree that is nearby. Comment: Don't be discouraged by unsuccessful attempts. Start again. Some days this pose is especially difficult. Blockages of the will to power are embodied in the instability of the body. 5. Stand quietly for a moment with your palms together. Look straight ahead and take a few normal breaths. 6. Without opening your palms, raise your arms above your head so that they form a kind of arch. Hold your breath for a few seconds. Exhale carefully, return your palms to chest level, or slowly drop your hands. Place your right foot on the ground. 7. After a few more inhalations and exhalations, repeat the series of poses 1-6 with the other leg. Comment: This pose allows for many variations. Raising your arms above your head, you can spread them and tilt your head and shoulders back. You don’t have to raise your arms, but cross them behind your back at the level of your shoulder blades. We'll look at more complex options later. 8. Do a series of poses 1-11 from the second phase, and then sit with your legs extended in front of you and your torso straight. 9. From a seated position, raise your arms as high above your head as possible. Then, exhaling deeply and drawing in your stomach, slowly bend over. Grasp your toes with your hands. Holding them tightly, pull yourself forward, while trying to touch your forehead to your knees (over time you will succeed). The main thing is to stretch the muscles of the back and, in particular, the spine. After a few seconds (this period will lengthen as you practice), relax your stomach and take a powerful but slow breath. At the same time, straighten up and raise your relaxed arms. 10. Repeat this position 9 three times. Then lie down with your arms extended at your sides and rest. Breathe freely. Comment: The first time, and even a considerable time later, you will not be able to even bring your face closer to your knees. It doesn't matter. The main thing is the effort you make. Be careful not to bend your knees. 11. Relax. Then lift your legs, thighs and buttocks, supporting them with your hands. (At first, you may find it helpful to use a thick, firm pillow for support.) Raise your legs higher and higher until your shins are above your eyes or even further. If necessary, lift your pelvis again. Your goal is to achieve a sense of balance and pleasure. Breathe normally. Concentrate on the process of blood circulation. Mentally follow the blood, the path of which through the veins of the legs, thighs, and torso is greatly facilitated in this position. It relieves the heart to a great extent. Comment: You can remain in this pose indefinitely. 12. Lower your pelvis and place your feet on the ground. Remain lying down for a few minutes, concentrating your thoughts on breathing.