Morning
Hṛd-gati and Utkūrdana
Phase one's page: the second door, running on the toes; then the third, the jump. Land on sand, earth or a mat, not stone.
Five jumps, a breath between each. When the last set landed softly, through the balls of the feet, and left no pain the next day, five more.
With a past fracture or bone known to be thin, the jumps wait for the doctor's word.
OpenBy day
The sixth group · Setting and Rising, in Laya
Hours after the morning's jumps. Every place three times, the weight coming onto the hands and off with every breath. Do not hold; keep moving: bone hears load that changes.
The fingers wide, the weight through the whole palm. If a wrist hurts sharply, come down onto the forearms.
Begin the group · LayaWhy this order
In rats five jumps a day were enough to strengthen bone, and a day's loading split into short bouts with rest built more. In men with thin bones, jumping three times a week raised the density of the spine.
Before you begin
Stay well within what is comfortable. If anything hurts, stop. This supports treatment and does not replace it; anybody on buprenorphine or methadone stays on it.
While opium is still being taken, keep every breath hold short.