WEEK FOURTEEN
- Lion posture –Simhasana*
- Finger tension – Hastapawanmukta*
- Salutation to sun – Surya Namaskar*
- GATE POSTURE – PARIGHASANA
1. Kneel down, knees together, legs apart, arms on the side. (Fig 251)
2. Breathe in. Stretch left leg to left, foot flat on floor, toes pointing to left. Raise arms, palms down, parallel to floor. (Fig 252)
3. Breathe out. Bend to left, left hand holding left ankle. Breathe in. (Fig 253)
4. Breathe out. Send right arm to left foot. (Fig 254)
5. Maintain posture for 2-3 breathing rounds.
6. Straighten up to kneeling position. (Fig 252)
7. Repeat on opposite side.
8. Relax.
5. SHOULDER POSTURE – KANDHARASANA
- Lie flat on the back. (Fig 244)
FIG 244 - Bend knees to bring the feet close to body.
- Hold ankles with hands and pull backwards till the feet comes close to body.
- Breathe in. Raise hips and arch the back upwards. Shoulders should remain on the floor. (Fig 255)
FIG 255 - Maintain posture for 2-3 breathing rounds.
- Bring hips down to floor.
- Repeat this for 3 to 5 times.
- If ankles cannot be held, keep arms by the side, palms down. (Fig 256)
FIG 256 - Relax.
- ARCHER POSTURE – DHANURDHARASANA
- Stand arms by side. (Fig 257)
FIG 257 - Send left leg forward about two feet, right leg on tip toe. (Fig 258)
- Clench both hands into fists. Stretch left arm parallel to floor, bend right elbow backwards. (Fig 258)
FIG 258 - Maintain posture for 2-3 breathing rounds.
- Come back to standing position.
- Repeat on opposite side.
- Relax.
- TIP TOE POSTURE – PRAPADASANA
- Stand arms by side. (Fig 257)
FIG 257 - Fold arms in front of chest. (Prayer posture)(Fig 259)
FIG 259 - Bend knees, heels lifting off the floor. (Fig 260)
FIG 260 - Lower the hips to the heels. (Fig 261)
FIG 261 - Maintain posture for 2-3 breathing rounds.
- Raise arms parallel to floor. (Fig 262)
FIG 262 - Maintain posture for 2-3 breathing rounds.
- Lower arms. Stand up.
- Relax.
- RELAX, 5-10 MINS. Corpse posture- Shavasana