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STEP 1 Technique (1-34)
Supine Position
Part A 1-5 Both Legs
1
Dorsal stretch (1 x)
2
Crossed dorsal stretch (2 x 1)
3
Plantar flex up (1 x)
4
Warming up the legs (1 x ↑↓)
5
Stretching the arch of the foot (2 x 2)
Part B1 6-10 Left Leg
6
Outside Push (6 x)
6a
With the foot placed on the inside knee (6 x)
7
Butterfly pressing (1 x ↑↓)
8
Heel press on line 2, inner leg (1 x ↑↓)
9
Heel press on line 3, inner leg (2 x ↑↓)
10
Heel press on tight tendon (1 x ↑↓)
Part B2 11-15 Left Leg
11
Pulling the calf (1 x)
12
Calf squeeze (1 x ↓↑)
13
Pulling at the thigh (1 x)
14
Thigh squeeze with thumbs (1 x ↑↓)
15
Thumb press on line 1, outside lower leg (1 x ↓)
Part B3 16-18 Left Leg
16
Foot press against the back of the thigh (1 x ↑)
17
Lower back relief (3 x)
18
Heel press on the back of the thigh and stretching (1 x ↑↓)
18a
Knee press on line 3, inner leg with stretching (1 x ↓↑)
18b
Knee press on line 3, outer leg with stretching (1 x ↓↑)
Part B4 19-25 Left Leg
19
Vertical leg stretch (3 x)
20
Walking fingers on the sole (2 x ↑↓)
21
Stretching the back of the leg (1 x ↑)
22
Stretching the front of the leg (1 x ↓)
23
Stretching the outer leg (1 x)
24
Upper leg stretch (1 x ↓)
24a
Upper leg stretch for less flexible persons (1 x ↓)
25
Lower leg stretch (1 x)
Part B5 26-32 Left Leg
26
Half Lotus upper leg press (1 x↓↑)
27
Rocking the hip in a half lotus position (3 x)
28
Rocking the back in a half lotus position (3 x)
29
Half lotus leg stretch (3 x)
30
13 points on the sole
31
Horizontal leg stretch (3 x)
32
Spinal twist (1 x)
Part C 33-34 Left Arm
33
Pulling the arm (3 x)
34
Arm stretch (1 x)
Repeat now the techniques 6 ot 34 on the right leg and arm!
STEP 2 Technique (35-50)
Side Lying Position
Part A 35-38 Left Side Up
⇆
Transfer in side lying position
35
Palm press on the straightened leg (1 x)
36
Palm press on the flexed leg (1 x)
37
Foot press against the back of the thigh (2 x ↑↓)
38
Pulling the rectus femoris (2 x ↑↓)
Part B 39-43 Left Side Up
39
Relaxing foot walk (2 x ↑↓)
40
Side bow (3 x)
41
Knee pivot hip and upper leg stretch (1 x ↑↓)
42
Upper leg, pelvis, waist stretch (3 x)
43
Crossed bow back stretch (3 x)
Part C 44-50 Left Side Up
44
Arm extension (1 x)
45
Palm press on the outer arm (1 x)
44b
2. Arm extension (1 x)
46
Triangle position arm stretch (1 x)
47
Shoulder rotation and arm press on the outer Sen line
48
Thumb press along the outer border of the scapula with pulling the arm (1 x)
49
Toes under scapula (1 x)
50
Pulling spinal twist (1 x)
Repeat now the techniques 35 to 50 on the right side!
STEP 3 Technique (51-68)
Prone Position
Part A 51-53 Both Legs
⇆
Transfer in prone position
51
Tapping on the sole
52
Palm press on the back of the legs(up) (1 x ↑)
53
Heel circle on the hips (9 x)
52b
Palm press on the back of the legs(down) (1 x ↓)
Part B 54-62 Left Leg
54
Lower leg stretch (1 x)
55
Arm rolls on the back of the leg (1 x)
56
Arm rolls on the back of the thigh (1 x ↑)
57
Elbow press on the hip (3 x)
58
Elbow circles on the hip (9 x)
59
Elbow press on the lumbar (3 x)
58b
Elbow circles on the hip (9 x)
57b
Elbow press on the hip (3 x)
56b
Arm rolls on the back of the thigh (1 x ↓)
55b
Arm rolls on the back of the leg (1 x)
60
Reverse half lotus lower leg stretch (1 x ↓↑)
61
Reverse half lotus upper leg stretch (3 x)
62
Reverse half lotus leg lift (3 x)
Repeat now the techniques 54 ot 62 on the right leg!
Part C 63-68 Back
63
Monkey walk (2 x ↑↓)
64
Sitting stool thumb press on the 2 lines (1 x ↑↓)
65
Sitting stool cobra (1 x)
66
Cobra stretch (1 x)
67
Grasshopper leg lift (1 x)
68
Elbow walk (1 x ↓↑)
STEP 4 Technique (69-75)
Supine Position
69
Kneeing the back of both thighs with an additional stretch (1 x ↑↓)
70
The plough (3 x)
70a
With the arms placed over the head (1 x)
70b
With straight arms blocking above the knees (1 x)
71
Shaking the legs
72
Shoulder stand (1 x)
73
Head kiss knee stretch (1 x)
74
Crossed legs lower body stretch (2 x 1)
75
Crossed legs back stretch (2 x)
STEP 5 Technique (76-83)
Sitting Position
76
Spinal side twist (2 x 1)
77
Half moon bridge (1 x)
78
Soft head to knee stretch (1 x)
79
Finger tips percussion
80
Open fists knocking
81
Arm shoulder stretch (1 x ↑↓)
82
Elbow pivot arm stretch (1 x ↓↑)
83
Side stretch (2 x 1)
STEP 6 Technique (84-91)
Closing
84
Abdominal stimulation (1 x)
85
Abdominal stretch (1 x)
86
Swinging in a circle (9 x)
87
Heel press next to the shin bone (1 x ↓)
88
Head to knee stretch (1 x)
89
Dorsal stretch (1 x)
90
Crossed dorsal stretch (2 x 1)
91
Plantar flex up (1 x)
End
The End
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