BOOK 1. CHAPTER 23. WEEK 4

FOURTH WEEK

As from this week always start the day’s practice with these simple postures for warming up:

Palm tree posture, Talasana I (Fig 23)

Palm tree posture, Talasana II (Fig 24)

and Stick posture, Yestikasana (Fig 29).

This will allow the system to be more responsive.

Yoga postures proper, begin this week.  Deep yogic breathing and postures combined give tremendous results.  Our body will be more responsive with muscles and joints less stiff.

There is no need to perform the complete posture at first attempt.  Go to the extent you can.  Even if only half way, it hardly matters.  Avoid all strain. As we continue working with the body it will respond better.

Holding the posture is most important, irrespective of where you have reached in the posture.  It will gradually bring elasticity to the joints, muscles and ligaments. It will add to body flexibility.  Nothing is too difficult.  It just needs practice.

Mental repetition brings calmness to the mind and more concentration in performance and memorizing of the postures.  Holding the posture and mental repetition will draw more prana to that part of the body being exercised.

Most postures will help promote health, firmness and flexibility of the spine and joints.  The back stretch and forward bending further consolidate these beneficial effects. The daily chest expansion with deep yogic breathing will attract more prana.

Many among us will have the pleasant surprise of having lost quite some kilos by now!

 

Pump Posture – Urdhva Prasarita Padasana

1. Lie on back, legs together, arms alongside body. Breathe in. (Fig 59)

   

2. Breathing out, gradually raise both legs (Fig 60) together until vertical. (Fig 61)

   

   

   Maintain posture. Complete 5-10 breathing rounds.

3. Breathing in, slowly lower legs together(Fig 60) to lie on back (Fig 59)

 

Angle balance – Samyukta santulanasana

1. Lie on back, legs together, arms alongside body. Breathe out. (Fig 59)

   

2. Breathing in, slowly raise body to sitting position with knees bent, legs off floor. Hook big toes with index fingers (Fig 62) or catch ankles

   

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing out, slowly straighten legs, maintaining balance. (Fig 63, 65)

   

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Breathing out, slowly lower body to lie on back. (Fig 59)

 

Twist posture – Vakrasana I, & II

1. Sit erect, legs stretched forwards, feet together. (Fig 66)

   

2. Bend left knee. Cross left leg over the right to rest sole flat on floor. (Fig 67)

   

3. Stretch out right arm (Fig 68) to catch left toes (Fig 69) or ankles (Fig 71) (II)

   

   

4. Maintain posture. Complete 1-2 breathing rounds.
5. Send left arm around back to catch knee if possible. Breathe in. (Fig 69)
6. Breathing out, twist the trunk from waist up, towards left. (Fig 70) (I) (Fig 71) (II).

   

   

7. Maintain posture for 3-5 breathing rounds.
8. Breathing in, twist trunk to front. (Fig 69).
9. Breathe out, undo posture. (Fig 66)
10. Repeat, this time bending right knee.

 

Knee Bend II – Pawanmuktasana

1. Lie on back, legs together, arms alongside body. Breathe out. (Fig 59)

   

2. Breathing in, bend knees to rest legs on chest. (Fig 72)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Cross arms around knees. Breathe out.

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Breathing out, undo arms, straighten legs. (Fig 59)

 

Crescent posture – Ardha Chandrasana

1. Stand legs together or slightly apart, feet parallel. Breathe out. (Fig 74)

   

2. Breathing in, raise both arms above head. Breathe out. (Fig 75)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing in, bend backwards to the maximum.(Fig 76)

   

5. Maintain posture within limits. Complete 1-2 breathing rounds.
6. Breathing out, slowly straighten up. (Fig 75)
7. Breathing out, lower arms. (Fig 74)

 

Crocodile Posture II – Makarasana II

1. Lie down, legs together, arms spread in line with shoulders, palms down. Breathe out. (Fig 77)

   

2. Breathe in. Bend knees, legs apart. (Fig 78)

   

3. Breathe out. twist legs twice to the right, left knee touching right foot, both legs to touch floor. (Fig 79)

   

4. Breathe out. Twist legs twice to left, right knee touching left foot, both legs to touch floor. (Fig 80)

   

5. Breathe in. Return to Fig 78.
6. Breathe out. Stretch legs. Fig 77

 

Neck Roll – Grivavartenasana          

1. Sit thunderbolt posture, palms on knees. (Fig 81)

   

2. Breathe out. Bend head forward. (Fig 82)

   

3. Breathe in. Roll head to right (Fig 83),

   

4. back (Fig 84), to left (Fig 85)

   

   

5. and forward again (Fig 82).  Breathe out.
6. Breathe in and raise head. (Fig 81)
7. Repeat 3-5 times.
8. Repeat rolling head to left.

 

MEDITATION

CORPSE POSTURE 5-10 minutes.