BOOK 1. CHAPTER 23. EIGHTH WEEK

EIGHTH WEEK

By now most of us have experienced the beneficial changes in our body, habits and mental outlook.  We should be noticing marked improvements in our daily life; better appetite, sound sleep, reduced stress, more discipline in sleeping habits, etc.

Locust postures are the quintessence of perfection as lung exercises.  Hence the importance of maintaining the posture, together with deep breathing.  The respiratory muscles are thoroughly exercised and strengthened by this powerful combination.

We are now able to cope better with the postures.  Anytime is convenient for practice, so long as we can devote some 30-45 minutes undisturbed.  Perform in peace for maximum results.  Anytime during the day we can fit in the face exercises.  They will work all facial muscles and reduce or prevent wrinkle formation.  These simple exercises go a long way to ease tension.

Fish Posture II – Matsyasana II

1. Sit upright with legs stretched. (Fig 172)

   

2. Lean backward. Cross forearms behind back (Fig 173) or leave arms alongside body. (Fig 174) Breathe out.

   

   

 

 

 

 

 

 

 

3. Breathe in, arch back. Slide forearms towards body until head rests on floor. Breathe out. (Fig 175, 176)

 

 

 

 

 

 

 

4. Maintain posture. Complete 3-5 breathing rounds.

5. Breathe in. Pressing with palms on either side of head, fingers towards body, lower head to floor. (Fig 177)

6. Breathe out. Lower arms to the side.

 

Half Cobra II– Ardha Bhujanga Asana II

1. Kneel down. (Fig 178)

   

2. Place right leg forward. Rest right palm on knee.  Breathe in. (Fig 179)

   

3. Breathe out slowly, lower trunk. Twist to left, left arm to touch floor alongside left knee.  (Fig 180, 181)

   

   

 

 

 

 

 

 

4. Maintain posture. Complete 3 breathing rounds.

5. Breathing in, raise body to Fig 179.

6. Kneel down. (Fig 178)

7. Repeat with left leg forward.

 

Cow Posture – Gomukhasana

1. Sit upright with legs stretched. (Fig 172)

   

2. Bend left leg to sit on left heel.(Fig 182)

   

3. Cross right leg over left thigh, right heel on floor. Breathe out.
4. Breathe in. Bend left arm over left shoulder. Bend right arm behind back to catch left arm.  Interlock fingers (Fig 183) or place palms flat against each other (Fig 184) Breathe out.

 

 

 

 

 

 

 

5. Maintain posture. Complete 3-5 breathing rounds.

6. Breathe in. Repeat, bending right arm over right shoulder and left arm behind back.  (Fig 185)

7. Repeat bending right leg to sit on right heel. (Fig 186)

 Half Locust Posture – Ardh Salabhasana

1. Lie on tummy, arms alongside body, palms up, chin on floor. (Fig 187)

   

2. Breathing in, raise right leg straight. Breathe out. (Fig 188)

   

3. Maintain posture. Complete 3-5 breathing rounds.
4. Breathing out, slowly lower leg. (Fig 187)
5. Repeat raising left leg.

Locust Posture I – Salabhasana I

1. Lie on tummy, arms alongside body, palms up, chin on floor. (Fig 187)
2. Breathing in, press on hands, raise legs straight. Breathe out. (Fig 189)

   

3. Maintain posture. Complete 3-5 breathing rounds.
4. Breathing out, slowly lower legs. (Fig 187)

 

Locust Posture II– Salabhasana II

1. Lie on tummy, arms alongside body, palms up, chin on floor. (Fig 187)
2. Close fists, thumbs down. Breathing in, press on fists, raise legs straight. Breathe out. (Fig 190)

   

3. Maintain posture. Complete 3-5 breathing rounds.
4. Breathing out, slowly lower legs. (Fig 187)

 

Locust Posture III – Salabhasana III

1. Lie on tummy, arms alongside body, palms under thighs, chin on floor. (Fig 191)

   

2. Breathing in, raise legs straight, pushing thigh up with palms. Breathe out. (Fig 192)

   

3. Maintain posture. Complete 3-5 breathing rounds.
4. Breathing out, lower legs.

 

Tortoise posture – Uttana Kurmasana

1. Sit between heels. Palms on knees. (Fig 193)

   

2. Breathing in, raise arms. (Fig 194)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing out, bend down, arms backwards (Fig 195).

   

5. Rest palms against soles of feet, forehead on floor, chin between knees. (Fig 196)

   

6. Maintain posture. Complete 3-5 breathing rounds.
7. Breathing in, sit up. (Fig 193)

 

MEDITATION

CORPSE POSTURE   5-10 minutes.