BOOK 1. CHAPTER 23. WEEK 18

EIGHTEENTH WEEK

 

Congratulations! We are completing the last of our 108 postures, in all satisfaction.

As from next week, we will be embarking on our permanent daily series.  We have to go through them with the same attention until perfectly mastered. For postures where performance has not been satisfactory, we will have to carry on until we are perfect.  Anyway, yoga practice is for a life time.  Those who can manage easily may now perform the two sets of a complete Surya namaskar.

If performed according to rules, yoga does not strain or cause injury. A morning session relieves stiffness, revitalises our body and refreshes our mind. Done during the day, it will instantly boost us.  Performed after sunset it will help us unwind.  Each day’s practice will bring its own pleasure, satisfaction and an inner joy.

GOOD LUCK!

Repeat Surya Namaskar.

Yogic Head stand – Shirshasana

Complete

1. Sit on heels. Breathe in. (Fig 381)

   

2. Interlace fingers. Bend forward, rest hands on floor.(Fig 382)

   

3. Place crown of head down against interlaced fingers. Breathe out.(Fig 383)

   

4. Complete 3-5 breathing rounds.
5. Breathing in, raise body. (Fig 384)

   

6. Take small steps forward (Fig 385)

   

   until trunk is perpendicular to floor and legs rising off floor. (Fig 386)

   

7. Bend knees, toes pointing up. (Fig 387) Complete 1-2 breathing rounds.

   

8. Slowly raise thighs until parallel to floor. (Fig 388)

   

9. Maintain posture for 1-2 breathing rounds.
10. Raise thighs in line with body. Keep knees bent. (Fig 390)

    

11. Breathing in, slowly straighten legs, toes pointing up. (Fig 391)

    

12. Maintain posture for 3-5 breathing rounds.
13. Breathing out, reverse steps to come down, first bending knees to Fig 390, then to Fig 388 then to Fig 387. Slowly lower legs to Fig 386 to rest knees on floor (Fig 383).
14. Sit back on heels. Rest forehead on arms. (Fig 389).

    

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

15. Relax corpse posture, at least 5 minutes.

 

MEDITATION

Corpse posture, 5-10 minutes.