Eight-Form Moving Meditation - Sitting Posture - Form IV

Form IV - Forward and Backward Stretches




1. Joined Palm

2. Sit up straight

3. Relax the whole body

4. Clasp your hands together and interlock your fingers, palms facing out

5. Slowly extend the hands straight out

6. Parallel to the floor

7. And arch your back as much as possible, chin to your chest,

8. Apply a little more force

9. And be aware of the stretching of the arms, shoulders, and back

10.Release the tension and feel the relaxing sensation

11. Slowly bring the hands back

12. Separate your hands and place them on the seats

13. One on each side behind your buttocks

14. Palms facing down and fingers pointing forward

15. Push gently with your hand

16. And slowly extend your chest and tilt your head back

17. Be aware of the stretching of the arms, waist, back, shoulders, and neck

18. Release the tension and feel the upper body becoming relaxed

19. Join palms

20. Slowly extend the hands

21. Arch your back as much as possible

22. Be aware of the stretching of the arms, shoulders, and back

23. Release the tension

24. And be aware of the relaxing sensation in the whole body

25. Slowly bring the hands back

26. Separate your hands and place them on the seats

27. One on each side behind your buttocks

28. Palms facing down and fingers pointing forward

29. Push gently with your hand

30. And slowly extend your chest and tilt your head back

31. Be aware of the stretching and then relaxing sensation in the arms, back, and neck.

32. Be aware of the relaxing sensation in the whole body

33. Enjoy the relaxing sensation in the whole body

34. Join palms




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