BOOK 1. CHAPTER 23. WEEK 16

SIXTEENTH WEEK

We are nearing the completion of our course.  As we have discovered, there is nothing strenuous about the postures.  Easy to perform and easy to remember!  Yoga gives us a great stretch and keeps us fit physically.   It is extremely beneficial for our joints, ligaments and improves flexibility and enhances carriage.  It also does wonders for our mental and emotional health.

We should keep on practicing the Surya Namaskar daily.  The earlier it is mastered, the better.  The real pleasure will be to perform the complete set from memory.  It will save us precious time.  In the beginning we should concentrate on one set daily.  We should alternate sets, one day starting on the right leg, the next day starting on the left.  Soon we will be able to complete both sets to make a complete Surya Namaskar.

Repeat one set Surya Namaskar.

SEE WEEK 16

 

Tripod head stand II – Salamba Shirshasana II

Complete

1. Kneel down. Place hands on floor either side of knees. (Fig 370)

   

2. Bend to rest crown of head on floor to form a triangle with hands. (Fig 371)

   

3. Complete 3-5 breathing rounds.
4. Breathing in, raise body. (Fig 372)

   

   Take small steps forward (Fig 373)

   

   until trunk is perpendicular to floor (Fig 374)

   

   and legs rise off floor. (Fig 375)

   

5. Bend knees, toes pointing up. Breathe out.  (Fig 376)

   

6. Complete 1-2 breathing rounds.
7. Raise thighs parallel to floor. (Fig 377)

   

8. Raise thighs in line with body. Keep knees bent. (Fig 379)

   

9. Maintain posture for 1-2 breathing rounds.
10. Breathing in, slowly straighten legs, toes pointing up. (Fig 380)

    

11. Maintain posture for 3-5 breathing rounds.
12. Breathing out, reverse steps to come down, first bending knees to Fig 379, then to Fig 377 then to Fig 376. Slowly lower legs to Fig 375 to rest knees on floor (Fig 371).
13. Sit back on heels. Rest forehead on arms. (Fig 378).

    

    Complete 3-5 breathing rounds.  Never try to sit or stand up abruptly after head stand to avoid the risk of vertigo.

14. Relax corpse posture, at least 5 minutes.

 

MEDITATION

Corpse posture, 5-10 minutes.