BOOK 2. CHAPTER 30. WEEK 17

WEEK SEVENTEEN

 

1. Lion posture – Simhasana*
2. Finger tension – Hastapawanmukta*

 

3. PEACOCK POSTURE, HALF LOTUS –ARDHA PADMA MAYURASANA

 

1. Kneel on the floor, knees shoulder width apart. (Fig 264)

 

2. Lean forward, palms on the floor with fingers turned back. (Fig 265)

3. Bend elbows at right angle. Lean onto the back of upper arms, elbows pressing side of abdomen at level of navel. (Fig 265)
4. Lower forehead slightly to the floor. Straighten knees and stretch legs out. (Fig 265)

   

5. Raise head and look forward. Lean slightly forward to raise feet off the floor. (Fig 266)

   

6. Position torso and legs approximately parallel to the floor. (Fig 267)

   

7. Maintain posture for 1-2 breathing rounds.
8. Bend right knee to bring right foot under left thigh. (Fig 290)

   

9. (If it is not possible to bend knee while leg is up, bring feet to floor, bend knee under thigh and raise leg into final position.)
10. Maintain posture for 1-2 breathing rounds.
11. Repeat on opposite side.
12. Straighten bent leg. Bring knees to floor. Straighten arms. (Fig 264)
13. Relax

 

4. MARICHYA POSTURE – MARICHYASANA

 

1. Sit upright with legs stretched forwards. (Staff posture) (Fig 279)

   

2. Bend right knee, heel close to thigh. (Fig 291)
3. Twist torso to left. Press back of left shoulder against left knee. (Fig 291)
4. Reach right arm forward and place right shin into armpit. (Fig 291)
5. Sweep right forearm around outside of right leg. (Fig 291)
6. Sweep left arm behind back and clasp right wrist in left hand. (Fig 291)

   

7. Maintain posture for 1-2 breathing rounds.
8. Repeat on opposite side.(Fig 292)

   

9. Relax.

 

5. RAISED LEG POSTURE – UTTAN PADASANA

 

1. Lie on back, legs together, arms alongside body. (Fig 293)

   

2. Breathe in. Rest crown of head on floor. Raise both arms together about 60 degrees to floor.(Fig 294)

   

3. Maintain posture for 1-2 breathing rounds.
4. Breathe out. Raise both legs together until parallel to raised arms.(Fig 295)

   

5. Maintain posture for 2-3 breathing rounds.
6. Lower head, arms and legs. (Fig 293)
7. Relax.

 

6. RECLINING ANGLE POSTURE – SUPTA KONASANA

 

1. Lie on back, legs together, arms alongside body, palms down. (Fig 293)

   

2. Breathe in. Raise arms to floor behind head. (Fig 296)

   

3. Breathing out, raise legs to touch floor behind head. (Plough posture). (Fig 297).

   

4. Maintain posture for 1-2 breathing rounds.
5. Breathe in. Hold toes/feet with hands. Open arms and legs sideways as wide as possible. (Fig 298)

   

6. Maintain posture for 2-3 breathing rounds.
7. Breathe out. Release feet and bring both legs together. (Fig 297)

   

8. Breathing in, send arms on floor behind back. (Fig 299)

   

9. Slowly lower back first (Fig 300)

   

   then legs to floor. (Fig 293).

10. Relax.

 

7. SIDE STRETCH POSTURE / PYRAMID POSTURE – PARSHVA UTTANASANA

 

1. Stand straight, legs together, arms alongside body. (Tadasana) (Fig 275)

   

2. Keep arms perpendicular to floor. Cross fingers behind back, or hold wrist. Send right leg about 2-3 feet forward and slightly to the right side. (Fig 301)

   

3. Bend forwards, in line with right leg to touch right knee with forehead. Arms perpendicular to floor. Left leg may be slightly bent. (Fig 302, 303)

   

   

4. Maintain posture for 2-3 breathing rounds.
5. Slowly raise body. (Fig 301)
6. Change the position of legs. Repeat on the opposite side.
7. Relax.

 

 

 

 

 

 

8. RELAX, 5-10 MINS. Corpse posture – Shavasana