BOOK 2. CHAPTER 30. WEEK 1

WEEK ONE

 

1. LION POSTURE– SIMHASANA I

 

1. Kneel down, arms by side. (Fig 1)

   

2. Cross heels. Sit on heels. Spread knees about shoulder width.
3. Place closed fists on floor in front of knees. Arch the back.  Inhale deeply.   Hold breath in. (Fig 2)
4. Open jaws and stick tongue out to the maximum. (Fig 2)
5. Press chin against chest. Fix gaze between eyebrows. (Fig 2)

   

6. Maintain posture for 20 and 30 seconds.
7. Breathe out.
8. Repeat 2-3 times.
9. Relax.

 

2. LION POSTURE – SIMHASANA II

 

1. Kneel down, arms by side. (Fig 1)
2. Cross heels. Sit on heels. Spread knees about shoulder width.
3. Hold both knees tightly. Arch back.  Inhale deeply. Hold breath in. (Fig 3)
4. Open jaws and stick tongue out to the maximum. (Fig 3)
5. Press chin against chest. Fix gaze between eyebrows. (Fig 3)

   

6. Maintain posture for 20 and 30 seconds.
7. Breathe out.
8. Repeat 2-3 times.
9. Relax.

 

3. FINGER TENSION – HASTAPAWANMUKTA ASANA

 

1. Sit on heels, back straight, toes flat. (Thunderbolt posture.) (Fig 4)

   

2. Exhale. Bend elbows. Stretch the hands, fingers splayed. Hold for about 5-10 seconds.  (Fig 5)

3. Inhale and clench fist slowly and tightly. Hold for about 5-10 seconds. (Fig 6)

   

4. Exhale and open fist slowly until hands are stretched and fingers are splayed. (Fig 5)
5. Repeat 5-10 times.
6. Relax.

 

4. CORPSE POSTURE – MAHASHAVASANA

1. Lie flat on back. (Fig 7)

   

2. Bend head to rest on crown, chin up. Keep arms away from body, palms up; legs apart,

toes pointing outwards. (Corpse posture) (Fig 8)

3. Move arms above head, beyond the level of shoulders. (Fig 9)

   

4. Relax completely.
5. Inhale and exhale in the ration 1:2.
6. Maintain posture for 3-5 minutes.

 

5. CRESCENT MOON POSTURE I – CHANDRASANA I

 

1. Stand legs together, arms alongside body. Breathe out. (Fig 10)

   

2. Breathing in, raise arms above head, elbows straight, bring palms together. (Fig 11)

   

3. Breathing out, bend upper body to right, shifting hips to the left. (Fig 12)

   

4. Breathe in and straighten body. (Fig 11)
5. Breathing out, bend upper body to left, shifting hips to the right. (Fig 13)

   

6. Breathe in and straighten body. (Fig 11)
7. Repeat posture 2-3 times.
8. Relax.

 

6. CRESCENT MOON POSTURE II – CHANDRASANA II

1. Stand legs together, arms alongside body. Breathe out. (Fig 10)

   

2. Breathing in, raise left arm above head, elbow straight.
3. Breathing out, bend upper body to right, shifting hips to the left. Repeat posture 2-3 times. (Fig 14)

   

4. Breathe in and straighten body.
5. Breathing out, lower left arm to side. (Fig 10)
6. Breathing in, raise right arm above head, elbow straight.
7. Breathing out, bend upper body to left, shifting hips to the right. Repeat posture 2-3 times. (Fig 15)

   

8. Breathe in and straighten body.
9. Breathing out, lower right arm to side. (Fig 10)
10. Relax.

 

7. CORPSE POSTURE – SWARASHAVASANA

 

1. Lie flat on back, (Fig 7)

   

2. Bend head to rest on crown, chin up. Keep arms away from body, palms up. (Fig 16)
3. Bend legs, keeping knees together. Place feet about one foot apart. (Fig 16)

   

4. Relax completely.
5. Inhale and exhale in the ration 1:2.
6. Maintain posture for 3-5 minutes.

 

8. CORPSE POSTURE – SUKHASHAVASANA

1. Lie flat on back, (Fig 7)

   

2. Bend head to rest on crown, chin up. Keep arms away from body, palms up. (Fig 16)
3. Bend legs, keep knees together. (Fig 16)

   

4. Open legs to place soles against each other. Legs as close as possible to body. (Fig 17)

   

5. Relax completely.
6. Inhale and exhale in the ration 1:2.
7. Maintain posture for 3-5 minutes.

 

9. CORPSE POSTURE – UTTARASHAVASANA

1. Lie flat on back. (Fig 7)

   

2. Bend head to rest on crown, chin up. Keep legs together, toes pointing downwards.
3. Move arms sideways and above head until parallel to each other, above the head, palms up. (Fig 18)

   

4. Relax completely.
5. Inhale and exhale in the ratio 1:2.
6. Maintain posture for 3-5 minutes.

 

10. CORPSE POSTURE – UTTARA PADMA SHAVASANA I

 

1. Sit upright, legs stretched. (Fig 19)

   

2. Bend right knee. Cross right foot over left thigh. (Fig 20)

   

3. Cross left foot over right thigh. (Fig 21)

   

4. Rest palms on knees. Breathe out. (Fig 22)

   

(Lotus posture may also be done crossing left foot over right thigh first and then right foot over left thigh)

5. Lie flat on back. Bend head to rest on crown, chin up. Keep arms away from body, palms up. (Fig 23)

   

6. Relax completely.
7. Inhale and exhale in the ratio 1:2.
8. Maintain posture for 3-5 minutes

 

11. CORPSE POSTURE – UTTARA PADMA SHAVASANA II

1. Sit with legs in lotus posture. (Fig 22)
2. Lie flat on back. Bend elbows and rest head on palms. (Fig 24)

   

3. Relax completely.
4. Inhale and exhale in the ratio 1:2.
5. Maintain posture for 3-5 minutes