Full-Body Dynamics Sarva kriya

Technique of execution

Sit with your back straight. Stretch your legs out in front of you. Keep your feet together. Point your toes towards your knees. Relax your shoulders. Breathe evenly. Bend your right leg and place your foot next to your left knee. Slowly twist your torso to the right, bracing your left elbow against your right thigh. Bring your right hand behind your back, then down to the floor. Then twist your torso to the initial position. Straighten your right leg. Repeat on the other sides. Bend your left leg and place your foot next to your right knee. Twist your torso to the left, bracing your right elbow against your left thigh. Avoid pain. Bring your left hand behind your back, then down to the floor. Then twist your torso back to the initial position. Straighten your left leg. Repeat 3-4 times on both side. Breathe evenly. Stretch as far as is comfortable. Focus on your breath. Then straighten your legs. Rest your hands next to your thighs. Keep your knees tense and feet together. Keep your back straight. Breathe evenly. Stretch your toes, first away from you, then towards you. Repeat this exercise 12-15 times without stopping. Keep your back straight. Breathe evenly. Then point your toes back towards you. Keep your knees tense. Then bend your right leg and pull your right foot into your left thigh, close to your groin. Straighten your right leg into its initial position. Bend your left leg and pull your left foot into your right thigh, close to your groin. Repeat this exercise 10-12 times on both legs, without stopping. Breathe evenly. Focus on your breath. Then straighten your legs. Keep your feet together. Come up into a kneeling position. Slowly sit back on your heels. Keep your back straight. Rest your palms on your knees. Breathe evenly. Place your hands on your waist. Push your pelvis forward, then lift it up. Come up onto your knees. Then slowly sit back on your heels. Repeat this exercise 7-8 times, without stopping. Breathe evenly. Focus on your breath. Then sit back on your heels. Keep your back straight. Relax your shoulders. Let your palms rest on your knees. Breathe evenly. Stretch your legs out in front of you. Keep your knees tense. Keep your feet together. Point your toes back at yourself. Place your hands next to your thighs. The warm-up is over.