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    Anjaneyasana or the Wing Posture

    Kneel down with your feet together. Your body should
    be straight from the knees upwards. Place your right foot on the
    floor so that the upper leg is at right angles to the lower leg.
    Stretch your left leg back as far as possible, keeping the knee on
    the ground. Try to reach a little farther back with your leg each
    time you practice this asana.
    Raise your hands above your head with the fingers touch
    ing, and palms together. Very slowly bend your spine and your
    head backwards. When performed correctly this asana requires
    the outstretched leg, the spine and the arms to form a semicircle.
    Viewed from the side this Yoga posture appearance like the flight of
    some graceful and powerful bird.
    Please exercise very amazing care when bending your body backwards and do not try to force any of your muscles beyond their capacity. With practice they will loosen up and you will not experience any painful cramp in your shoulders and thighs. Beginners to Yoga, particularly those of you who are not used to taking exercise, may well find that your muscles are a little sore the day after you start. Do not exercise these muscles for a day or two but give them a rest as you try something different. So if, after attempting the WING POSTURE your shoulders are a little stiff the next day, then do some other exercise which involves another part of the body.
    The study of Hatha Yoga in normal will increase your natural patience so that, in time, you would be content to learn and improve slowly, and not expect dramatic outcomes in next to no time. The study of Yoga requires infinite patience but in studying it you will steadily develop the patience you need. One cannot make this statement in connection with any other form of physical culture which proves once again that Hatha Yoga, though its province is primarily the physical body, is very much a mental self control as well.

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