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глубокий выдох, оттяните ягодицы назад, почти «усадив» их на пятки. Ваши руки при этом должны продолжать вытягиваться; локти не касаются коврика.

      Затем опустите лоб на коврик или подушку. Пусть шея будет расслабленна, поясница слегка прогибается. Прижимайте ладони к коврику и тянитесь руками, а бедра оттягивайте по направлению к пяткам. Направляйте выдохи в спину и чувствуйте, как она удлиняется от шеи до копчика.

      Конец ознакомительного фрагмента.

      Текст предоставлен ООО «ЛитРес».

      Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.

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