SEVENTEENTH WEEK
We are enjoying our progress in the head stand postures. Some may need more practice, but we must persevere. We will succeed. Do not stay more time than indicated; 30 seconds are amply sufficient for a beginner. Never go beyond 2-3 minutes in head stand, even when fully proficient.
Yoga is not a chore to be completed. One should undertake it with all joy. We should do our part and not feel disappointed if our performance is wanting. Persevere! Only then will we experience the full benefits of yoga. Our body will be more flexible, lighter, younger; our mind calm and composed.
Repeat one set Surya Namaskar.
SEE WEEK 15
Yogic Head Stand – Shirshasana
Stage II
- Sit on heels. Breathe in. (Fig 381)
FIG 381 - Interlace fingers. Bend forward, rest hands on floor(Fig 382)
FIG 382 - Place crown of head down, against interlaced fingers. Breathe out.(Fig 383)
FIG 383 - Complete 3-5 breathing rounds.
- Breathing in, raise body. (Fig 384)
FIG 384 - Take small steps forward (Fig 385)
FIG 385 until trunk is perpendicular to floor and legs rising off floor. (Fig 386)
FIG 386 - Bend knees, toes pointing up. (Fig 387) Complete 1-2 breathing rounds.
FIG 387 - Slowly raise thighs until parallel to floor. (Fig 388)
FIG 388 - Maintain posture for 3-5 breathing rounds.
- Breathing out, reverse steps to come down, first bending knees to Fig 387. Slowly lower legs to Fig 386 to rest knees on floor (Fig 383).
- Sit back on heels. Rest forehead on arms. (Fig 389).
FIG 389 Complete 3-5 breathing rounds. Never try to sit or stand up abruptly after head stand to avoid the risk of vertigo.
- Relax corpse posture, at least 5 minutes.
MEDITATION
Corpse posture 5-10 minutes.