BOOK 1. CHAPTER 23. WEEK 12

TWELFTH WEEK

 

For most of us it will be perhaps a first try in performing a head stand.  Indeed, a thrilling experience as we advance step by step and discover how easy it is to stand on our head.  To be on the safe side always practice the head stand close to a wall, about one foot away.  It will be far better if we have someone to stand by in case we need help.  Once mastered, we can safely practice on our own, even away from the wall.

Before attempting a head stand, rest the forehead on the floor, kneeling down to allow the blood circulation to adjust. We may use some extra padding under the head if it hurts. After a head stand, never raise head or sit up immediately.  Always rest forehead down for 2 to 3 breathing rounds.  Relax corpse posture for some 3-5 minutes before sitting up.

As from this week practice the abdominal lift daily.  It is excellent for toning the abdominal muscles and slimming.

Tripod Headstand– Salamba Shirshasana I

1. Kneel down. Place hands on floor either side of knees. (Fig 283)

   

2. Bend head to rest on floor to form a triangle with hands. Breathe out. (Fig 284, 285)

   

 

 

 

3. Complete 3 breathing rounds.

4. Breathe in. Raise body. (Fig 286)

5. Take small steps forwards (Fig 287) until knees are level with elbows. (Fig 288)

 

 

 

 

 

6. Breathe out. Bring forelegs to rest in turn (Fig 289) on bent forearms. (Fig 290)

 

 

 

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

8. Breathe out. Lower legs one by one to floor. (Fig 291)

9. Kneel down. (Fig 283). Rest forehead on hands. (Fig 292) Complete 3-5 breathing rounds.  Never try to sit or stand up abruptly after head stand to avoid the risk of vertigo.

10. Relax, corpse posture, 5 minutes.

 

Shoulder Raising Posture – Bahuvartenasana I  

1. Sit lotus, thunderbolt, diamond, easy posture or anywise. Rest palms on knees. Breathe out.
2. Breathe in, sharply raise and drop right shoulders, 3-5 times. (Fig 293) Breathe out.

   

3. Breathe in. Repeat with left shoulder. Breathe out.
4. Breathe in. Repeat with both shoulders together. (Fig 294).

   

Shoulder Rolling Posture – Bahuvartenasana II  

1. Sit lotus, thunderbolt, easy posture or anywise. Rest palms on knees. Breathe out.
2. Breathe in. Roll right shoulder 3-5 times, first forward (Fig 295) then roll backward 3-5 times (Fig 296). Breathe out.

   

 

3. Breathe in. Repeat with left shoulder. Breathe out.

4. Breathe in, roll both shoulders together 3-5 times, first forwards (Fig 297, 298) then backwards (Fig 299). Breathe out.

 

 

 

 

 

 

 

 

Boat posture – Navasana

1. Lie on back, arms alongside body. Breathe out. (Fig 300)

   

2. Breathing in, sit up, catch ankles. (Fig 301)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing out straighten legs and stretch arms parallel to floor. (Fig 302)

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Breathing out, lie back on floor. (Fig 300)

 

Sun salutation – Ashtanga namaskar

1. Sit on heels, toes raised, arms resting on thighs. (Fig 303)

   

2. Breathe in. Bend forward, rest palms on floor, in line with legs. (Fig 304)

   

3. Breathe out. Plunge to rest chin and chest on floor, between hands. (Fig 305)

   

4. Maintain posture for a while.
5. Breathe in. Raise chin and chest. (Fig 306)

   

6. Breathe out. Raise body to Fig 304.
7. Sit back. (Fig 303.)

 

 Bow Posture – Dhanurasana

1. Lie on tummy, arms alongside body, palms up, chin on floor. (Fig 307)

   

2. Bend knees and catch ankles or toes with hands. (Fig 308)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing in, slowly raise legs and head off floor. Keep back well arched.  Breathe out. (Fig 309)

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Breathing out, lower legs and head (Fig 308). Straighten arms and legs (Fig 307).

 

Half moon – Ardha chandrasana

1. Stand legs together, arms alongside body. Breathe out. (Fig 263)
2. Breathe in. Spread legs apart, arms alongside body. Breathe out. (Fig 310)

   

3. Maintain posture. Complete 1-2 breathing rounds.
4. Breathing in, raise arms in line with shoulders, palms down. Turn left leg 90 degrees to left.  (Fig 311)

   

5. Breathing out, bend left knee to rest left palm flat on floor, level with toes. Rest right arm on body. Breathing in, turn face up. (Fig 312)

   

6. Complete 3-5 breathing rounds.
7. Breathing in, raise right leg. (Fig 313)

   

8. Maintain posture. Complete 1-3 breathing rounds.
9. Breathing out, lower right leg. (Fig 312)
10. Breathing in, straighten up to Fig 311.
11. Repeat on opposite side, turning right leg 90 degrees to right and bending right knee.

 

Relax, Corpse posture, 5 minutes.

MEDITATION

CORPSE POSTURE, 5-10 minutes.