9. Lie on the stomach. Have the knees wide enough for it to…

9. Lie on the stomach. Have the knees wide enough for it to be possible to place the two soles of the feet one to the other, on the floor. Then, lower the legs and, like this, lean them on the sides. The toes move outward and the lower legs are in the air and the heels are in the middle. The heels are toward the middle and the toes point outward.
Like this, extend the legs wide, like a frog. Now, place the left hand on the floor. Place the left temple on the back of the hand. Lift the right hand and look at it. Allow the legs to adapt so it will be possible to lift the hand comfortably and to roll the head. Allow the right leg to bend even more. The right arm is almost long, almost completely extended forward, forward and up, long.
9a. Now, each time you lift the arm and turn the head like this, bend the left leg and knee. Then, lift it from the floor... only to the extent that it becomes comfortable to do rather than powerfully, or high, or fast… have it be comfortable
9b. Change over the arms. Place the head on the back of the right hand, and, do the same thing on this side, slowly. Bend the right knee and lift it a bit from the floor.
Leave it. Lie on the back and rest for a minute.
10. Go back to the stomach. Place the two elbows standing again with the chin inside the hands. Bend the knees out to either side and place the soles of the feet one to the other. Now, lift the right elbow.
Lift the right elbow and turn the head to follow the elbow. Return. Lift the left elbow and reverse the direction of the head. Continue like this until the elbow can stand clearly on the floor. Do this movement once to one side and once to the other side.
The knees are wide so that the soles are one to the other. Like this, move from side to side. Increase the movement of the head from right to left so the elbow lifts. Increase the movement of the shoulders.. the chest… the pelvis, and the movement of the whole spine so that the elbows can lift each time more simply, more comfortably.
10a. Leave this and extend both arms forward. Place the right ear on the floor. Bend both knees and touch the soles one to the other. In this position, lift the left knee from the floor… lift it a bit from the floor and allow the right hand to lengthen.
Move the pelvis so the left knee lifts. The two legs, as they are touching one sole to the other — will move a bit to the other side, to the right. Lift the left knee and let the right arm lengthen on the floor, forward, forward rather than powerfully or high. Simply lift the knee and stay with the right ear on the floor.
10b. Now, stay with the right ear on the floor and lift the other knee. Do this very slowly, without force…. Make it a small movement; allow yourself to flatten forward like this. Then, it will be easy to lift the knee. Lengthen forward and follow the elbow.
10c. And now, place the left ear on the floor. Slowly lift only the right knee, and allow the left arm to creep forward on the floor. The knees are very wide. Soften the chest. Allow the left arm to lengthen on the floor and the whole chest to flatten forward, then, it will be easier to lift the knee.
10d. Now, lift the other knee… slowly, slowly.
Please roll on the back and turn the head right and left. See if it is different than usual.
Slowly come up to standing. Walk about. See how you erect yourself after this.
(End of lesson)