BOOK 1. CHAPTER 23. FIFTH WEEK

FIFTH WEEK

The new postures have to be practiced daily as usual.  If there is extra time we may include, on and off, a few postures of previous weeks.  Else, we may gradually increase the number of breathing rounds by one or two.

The daily chest expansion postures, the back stretches, will help reduce stiffness and increase ease of movements in all directions.  Cobra postures are probably the best lung exercises. The muscles of the thorax are strengthened.

Everyone will enjoy the child posture, considered among the easiest.  Nevertheless it gives tremendous relaxation to the whole system.

Catching Big Toe – Sapta Padangusth Asana I

1. Lie flat on back, legs together, arms alongside body. Breathe out. (Fig 86)

   

2. Breathing in, raise left leg. Raise left arm to hook big toe with index finger (Fig 87) or catch ankle. (Fig 88)  Breathe out.

   

   

3. Maintain posture. Complete 3-5 breathing rounds.
4. Breathing in, slowly lower left arm and leg. (Fig 86)
5. Repeat with right arm and leg.

 

Squat posture – Malasana

1. Stand feet together, hands folded. (Fig 89)

   

2. Breathe in, slowly raise on toes. (Fig 90)

   

3. Breathe out, slowly squat down.(Fig 91)

   

4. Sit on heels. Keep hands folded (Fig 92) or rest palms on knees (Fig 93)

   

   

5. Maintain posture. Complete 1-2 breathing rounds.
6. Flatten feet, place palms flat on either side of feet. Breathe out. (Fig 94)

   

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

 

Equestrian Posture I – Ashwa sanchalana asana I

Toes raised

1. Squat on heels, place both palms on floor, arms straight. (Fig 95)

   

2. Send right leg backwards. Breathe out. (Fig 96)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing in, bend trunk backwards as far as possible. Breathe out. (Fig 97)

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Breathing out, bend forward to (Fig 96)
7. Bring right leg forward to rest alongside left. (Fig 95)
8. Repeat, sending left leg backwards.

 

Equestrian Posture II– Ashwa sanchalana asana II

Toes flat

1. Squat on heels, place both palms on floor, arms straight.(Fig 95)

   

2. Send right leg backwards, flattening right toes. Breathe out. (Fig 98)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing in, bend trunk backwards as far as possible. Breathe out. (Fig 99)

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Breathing out, bend forward to (Fig 98)
7. Bring right leg forward to rest alongside left. (Fig 95)
8. Repeat, sending left leg backward.

 

Crescent lunge posture – Anjanaya asana I

Arms and toes raised

1. Squat on heels, place both palms on floor, arms straight. (Fig 95)

   

2. Send right leg backwards, keeping toes raised. Breathe out. (Fig 96)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing in, raise arms above head and bend trunk backwards as far as possible. Breathe out. (Fig 100)

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Breathing out, lower arms, place palms on floor (Fig 96)
7. Bring right leg forward to rest alongside left (Fig 95)
8. Repeat, sending left leg backwards.

 

Crescent lunge posture – Anjanaya asana II

Arms raised and toes flat

1. Squat on heels, place both palms on floor, arms straight.(Fig 95)

   

2. Send right leg backwards, flattening right toes. (Fig 98)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing in, raise arms above head and bend trunk backwards as far as possible. Breathe out. (Fig 101)

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Breathing out, lower arms, place palms on floor (Fig 98)
7. Bring right leg forward to rest alongside left (Fig 95)
8. Repeat, sending left leg backwards.

 

Palm tree posture III – Talasana III

1. Stand with legs shoulder width apart. (Fig 102). Breathe out.

   

2. Maintain posture. Complete 1-2 breathing rounds.
3. Breathing in, raise arms above head. Stretch upper part of body from waist to maximum. Breathe out slowly. (Fig 103)

   

4. Maintain posture. Complete 3-5 breathing rounds. May be increased gradually up to 10 breathing rounds.
5. Lower arms alongside body, breathing out. (Fig 102)

 

Palm tree posture IV – Talasana IV

1. Stand with legs shoulder width apart. Breathe out. (Fig 102)

   

2. Maintain posture. Complete 1-2 breathing rounds.
3. Breathing in, cross fingers (Fig 104).

   

4. Raise arms above head, palms up. Stretch upper part of body from waist to maximum. Breathe out slowly. (Fig 105)

   

5. Maintain posture. Complete 3-5 breathing rounds. May be increased gradually up to 10 breathing rounds.
6. Breathing out, unlock fingers and lower arms alongside body. (Fig 102)

 

Child posture – Balasana

1. Sit on heels, palms resting on knees or thighs. Breathe out (Fig 106)

   

2. Bend forward. Send arms backwards to rest alongside body, palms up.  Rest forehead on floor. (Fig 107)

   

3. Maintain posture. Complete 3-5 breathing rounds.
4. Breathing in, sit up. (Fig 106)

 

MEDITATION

CORPSE POSTURE 5-10 minutes