BOOK 2. CHAPTER 30. WEEK 2

WEEK TWO

 

1. LION POSTURE LOTUS I- PADMA SIMHASANA I

 

1. 1. Sit in lotus posture. (Fig 19-22)

      

      

      

      

   2. Bend forward, arms straight, palms flat. Arch back. (Fig 25, 26)

      

      

   3. Inhale deeply. Hold breath in.
   4. Open jaws and stick tongue out to the maximum. Fix gaze between eyebrows. (Fig 26)
   5. Maintain posture for 20 and 30 seconds.
   6. Exhale.
   7. Repeat 2-3 times.
   8. Relax.

 

2. LION POSTURE LOTUS II- PADMA SIMHASANA II

 

1. Sit in lotus posture. (Fig 19-22)
2. Bend forward, arms straight, palms flat. Arch back. (Fig 26)
3. Inhale deeply. Hold breath in.

1. Open jaws and stick tongue out to the maximum. Press chin against chest. (Fig 27)

   

2. Fix gaze between eyebrows. (Fig 27a)

   

3. Maintain posture for 20 and 30 seconds.
4. Exhale.
5. Repeat 2-3 times.
6. Relax.

 

3. COW POSTURE (FOR MEDITATION) – GOMUKHASANA

 

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

   

2. Bend knees one above the other, placing right leg over left leg. (or vice versa) (Fig 28)
3. Hold lower knee with crossed fingers.(Fig 28)

   

4. Maintain this posture for between 20 and 30 seconds.
5. Closing eyes, hold this pose for meditation.
6. Breathe in the ratio, inhalation: exhalation, 1:2.

 

4. WARRIOR POSTURE II– VEERASANA II

 

1. Kneel down, knees together, legs apart, toes flat. (Fig 29)

   

2. Slowly sit between heels. (Fig 30)

   

3. Rest palms on thighs or knees. (Veerasana) (Fig 30, 31)

   

4. Breathing in, cross fingers, palms forward. Bring arms to front of chest. (Fig 32)

   

5. Breathing out, stretch arms forwards to the maximum.
6. Maintain posture for 20-30 seconds.(Fig 33)

   

7. Repeat 2-3 times.
8. Bring arms to front of chest. (Fig 32)
9. Lower arms to rest palms on knees. (Fig 31)

 

5. WARRIOR POSTURE III – VEERPARVATASANA

 

1. Kneel down, knees together, legs apart, toes flat. (Fig 29)

   

2. Slowly sit between heels. (Fig 30)

   

3. Rest palms on thighs or knees. (Veerasana) (Fig 31)

   

4. Breathing in, cross fingers, palms forward. Bring arms to front of chest. (Fig 32)

   

5. Breathing out, stretch arms upwards to the maximum. (Fig 34)

   

6. Maintain posture (Fig 34) for 20-30 seconds.
7. Repeat stretching of arms upwards to the maximum 2-3 times.

 

 

6. YOGIC HEAD STAND (Half Lotus) – URDHVA EKPAD SHIRSASANA

 

1. Sit on heels. Breathe in. (Fig 35)

   

2. Bend forward, rest hands on floor.(Fig 36)

   

3. Interlace fingers. Place crown of head down against interlaced fingers. Breathe out.(Fig 37, 38)

   

   

    

 

 

 

 

 

4. Complete 2-3 breathing rounds.

5. Breathing in, raise body. (Fig 39)

6. Take small steps forward (Fig 40) until trunk is perpendicular to floor and legs rising off floor. (Fig 41)

 

 

 

 

7. Bend knees, toes pointing up. (Fig 42)

8. Slowly raise thighs until parallel to floor. (Fig 43)

9. Raise thighs in line with body. Keep knees bent. (Fig 44)

 

10. Breathing in, slowly straighten legs, toes pointing up. (Fig 45)

 

11. Maintain posture for 2-3 breathing rounds.

12. Bend right knee to bring right foot in front of left thigh. (Fig 46)

 

13. Maintain posture for 2-3 breathing rounds.

14. Repeat on opposite side, bending left knee to bring left foot in front of right thigh.

15. Straighten legs, toes pointing up. (Fig 45)

16. Breathing out, reverse steps to come down, first bending knees to Fig 44, then to Fig 43 then to Fig 42. Slowly lower legs to Fig 41 to rest knees on floor (Fig 38).

17. Sit back on heels. Rest forehead on arms. (Fig 48).

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

                                                  

7. YOGIC HEAD STAND (Lotus) URDHVA PADMA SHIRSASANA

 

1. Sit on heels. Breathe in. (Fig 35)

   

2. Bend forward, rest hands on floor.(Fig 36)

   

3. Interlace fingers. Place crown of head down against interlaced fingers. Breathe out.(Fig 37, 38)

   

   

4. Complete 2-3 breathing rounds.
5. Breathing in, raise body. (Fig 39)

   

6. Take small steps forward (Fig 40) until trunk is perpendicular to floor and legs rising off floor. (Fig 41)

   

   

7. Bend knees, toes pointing up. (Fig 42)

   

8. Slowly raise thighs until parallel to floor. (Fig 43)

   

9. Raise thighs in line with body. Keep knees bent. (Fig 44)

   

10. Breathing in, slowly straighten legs, toes pointing up. (Fig 45)

    

11. Maintain posture for 2-3 breathing rounds.
12. Bend right knee to bring right foot in front of left thigh. (Fig 46)

    

13. Bend left knee to place it in front of right ankle, lotus (Fig 47)

    

14. Maintain posture for 2-3 breathing rounds.
15. Undo and straighten legs. (Fig 45)
16. Breathing out, reverse steps to come down, first bending knees to Fig 44, then to Fig 43 then to Fig 42. Slowly lower legs to Fig 41 to rest knees on floor (Fig 38).
17. Sit back on heels. Rest forehead on arms. (Fig 48).

    

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

18. Relax corpse posture, at least 5 minutes.

 

8. SHOULDER STAND (Garud variation) – SARVANGASANA in Garud variation

 

1. Lie on back, legs together, arms alongside body, palms down. (Fig 49)

   

2. Breathing out, raise legs towards head. Place hands against back to support hips.(Fig 50)

   

3. Breathing in, raise legs perpendicular to floor, toes pointing up. Keep chin pressed against chest.  Breathe out. (Fig 51)

   

4. Maintain posture. Complete 2-3 breathing rounds.
5. Breathe in, cross right leg over left leg, right ankle behind left knee. (Fig 52)

   

6. Maintain posture. Complete 2-3 breathing rounds.
7. Breathe in, repeat on opposite side, crossing left leg over right leg, left ankle behind right knee. (Fig 53, 53a)

   

   

    

 

 

 

 

 

 

 

8. Unfold legs and brings legs perpendicular to floor. (Fig 51)

9. Breathing out, lower arms to floor, lower legs towards head. (Fig 54)

10. Breathing in, slowly lower back first (Fig 55) then legs to floor. (Fig 49) 

 

Note: After Shoulder Stand Posture or any variation we should do these two postures:

 Shoulder raising – Bahuvartenasana I   (Fig 56)

1. Sit comfortably in any posture. Breathe out.
2. Breathe in, sharply raise and drop right shoulder, 3-5 times. (Fig 56(1)) Breathe out.

   

3. Breathe in. Repeat with left shoulder, 3-5 times. Breathe out.
4. Breathe in. Raise both shoulders together, 3-5 times. (Fig 56 (2).

   

Shoulder rolling – Bahuvartenasana II   (Fig 57)

1. Sit lotus, thunderbolt, easy posture or anywise. Rest palms on knees. Breathe out.
2. Breathe in. Roll right shoulder 3-5 times, first forward (Fig 57 (1)) then roll backward 3-5 times (Fig 57 (2)). Breathe out.

   

   

    

 

 

 

 

 

1. Breathe in. Repeat with left shoulder. Breathe out.
2. Breathe in, roll both shoulders together 3-5 times, first forwards (Fig 57 (3) Fig 57 (4)) then backwards (Fig 57  (5)). Breathe out.

   

   

   

 

9. SALUTATION TO SUN – SURYA NAMASHKAR

 

1. Stand, legs close together, hands folded. (Prayer pose) (Fig 58)

   

2. Breathing in, raise arms above head. Lock fingers, turn palms up. (Palm tree) (Fig 59).

   

   

3. Bend backwards.(Crescent) (Fig 60)

   

4. Breathing out, bend forwards, place palms on floor. (Stork) (Fig 61)

   

5. Breathing in, send right leg behind.(Equestrian)(Fig 62)

   

6. Breathing out, raise head. (Equestrian) (Fig 63)

   

7. Breathing in, raise arms up. (Crescent lunge) (Fig 64)

   

8. Breathing out, lower arms, palms on floor. (Equestrian) (Fig 62)

   

9. Breathing in, send left leg back, raise body. (Elephant) (Fig 65)

   

10. Breathing out, plunge forward, body parallel to floor, (Log) (Fig 66).

    

11. Breathing in, raise trunk (Cobra). (Fig 67)

    

12. Breathing out, raise body (Elephant). (Fig 65)

    

13. Breathe in. Kneel down (Cat) (Fig 68).
14. Breathing out, rest chin and chest on floor. (Ashtanga) (Fig 69)
15. Breathing in, raise trunk (Cobra). (Fig 70)

    

16. Breathing out, raise body. (Elephant) (Fig 65)

    

17. Breathing in, send right leg forward. (Equestrian) (Fig 71)

    

18. Breathing out, raise head. (Equestrian) (Fig 72)

    

19. Breathing in, raise arms up. (Crescent lunge) (Fig 73).

    

20. Breathing out, lower arms, palms on floor. (Equestrian) (Fig 71)

    

21. Breathing in, send right leg back. (Elephant) (Fig 65)

    

22. Breathing out, plunge forward, body parallel to floor. (Log) (Fig 66).

    

23. Breathing in, raise trunk (Cobra). (Fig 67)

    

24. Breathing out, raise body. (Elephant) (Fig 65)

    

25. Breathing in, kneel down (Cat) (Fig 68).

    

26. Breathing out, rest chin and chest on floor. (Ashtanga) (Fig 69)

    

27. Breathing in, raise trunk (Cobra). (Fig 70)

    

28. Breathing out, raise body. (Elephant) (Fig 65)

    

29. Breathe in, kneel down. (Cat) (Fig 68)

    

30. Breathe out, sit on heels (Thunderbolt)(Fig 74)

    

31. Breathe in, raise arms. (Thunderbolt) (Fig 75)

    

32. Breathing out, bend forwards, stretch arms on floor. (Swan) (Fig 76)

    

33. Breathing in, raise body. (Elephant) (Fig 65)

    

34. Breathing out, plunge forward, body parallel to floor. (Log) (Fig 66).

    

35. Breathing in, raise trunk (Cobra) (Fig 67).

    

36. Breathing out, raise body. (Elephant) (Fig 65)

    

37. Breathing in. Kneel down (Cat) (Fig 68).

    

38. Breathing out, rest chin and chest on floor (Ashtanga) (Fig 69)

    

39. Breathing in, raise trunk (Cobra). (Fig 70)

    

40. Breathing out, raise body. (Elephant) (Fig 65)

    

41. Breathing in, first send right leg, then left leg in front to squat.(Squat) (Fig 35)

    

42. Breathing out, straighten knees, raise body halfway. (Stork) (Fig 61)

    

43. Breathing in, straighten up, hands folded. (Prayer pose) (Fig 58).

    

    This completes one of the two sets that make up a complete Surya Namaskar.

44. Complete the second set, this time sending left leg behind first.

(For those who cannot cope with two sets at a time there is no harm to perform one set one day and the other set, starting with the other leg the following day)

11. RELAX, Corpse posture, 5-10 minutes.