BOOK 2. CHAPTER 30. WEEK 3

WEEK THREE

(*POSTURES FROM PREVIOUS WEEKS TO BE USED AS WARMING UP.)

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

 

3. HALF PLANK POSTURE – ARDHA PHALAKASANA

 

1. 1. 1. Sit on heels, hands on floor. (Fig 77)

         

      2. Send legs back, come on hands and knees. (Fig 78)

         

      3. Bend elbows to rest on floor, raise knees to bring body and head into a straight line. (Fig 79)

         

      4. Maintain posture for 2-3 breathing rounds.
      5. Slowly lower onto the knees. (Fig 78)
      6. Sit back on heels. (Fig 77)

 

4. PLANK POSTURE – PHALAKASANA

 

1. 1. 1. Sit on heels, hands on floor. (Fig 77)

         

      2. Send legs back, come on hands and knees. (Fig 78)

         

      3. Straighten knees to bring body and head into a straight line. (Fig 80)

         

      4. Maintain posture for 2-3 breathing rounds.
      5. Slowly lower onto the knees. (Fig 78)
      6. Sit back on heels. (Fig 77)

 

5. TIGER POSTURE – VYAGHRASANA  

 

1. 1. 1. Come on hands and knees. (Fig 78)

         

      2. Breathe in. Send the right knee forward towards chest, rounding the spine. Breathe out, send the right leg back and up. Arch the spine and look up. Hold posture for 2-3 breaths. (Fig 81, 81a)

         

         

          

         3. Raise left arm to catch right ankle (Fig 82) or right toes.

         

         4.Breathe in. Release foot. Bring the knee back down to the floor. (Fig 78)

5.Breathe in. Release foot. Bring the knee back down to the floor. (Fig 78)

6.Repeat 2-3 times.

7. Repeat posture on opposite side, raising left leg and catching left ankle or left toes (Fig 82a) with right hand.

8. Relax.

 

 

6. COW POSTURE (BENDING DOWN) – GOMUKHASANA

 

1. 1. 1. Sit upright with legs stretched. (Fig 83)

         

      2. Bend left leg to sit on left heel.(Fig 84)

         

      3. Cross right leg over left thigh, right heel on floor. Breathe out.
      4. Breathe in. Bend right arm over right shoulder. Bend left arm behind back to catch right arm. (Fig 85)

         

      5. Breathe out. Bend forwards to touch head to floor in front of knees, if possible. (Fig 87)

         

      6. Breathe in. Repeat, bending left arm over left shoulder and right arm behind back.  (Fig 86)

         

(You may interlock fingers (Fig 89) or place palms flat against each other) (Fig 86)

 

1. 1. 7. Breathe out. Bend forwards to touch head to floor in front of knees, if possible. (Fig 88)

         

      8. Repeat sequences, bending right leg to sit on right heel. (Fig 90,91)

         

         

      9. Breathe out. Bend forwards to touch head to floor in front of knees, if possible.

 

7. AUSPICIOUS POSTURE – BHADRASANA

 

1. 1. 1. Sit with spine erect and legs straight out. (Fig 83)
      2. Bend knees and bring feet towards body, soles touching each other. (Fig 92)

         

      3. Hold feet tightly with both hands. Bring the heels as close to the body as possible. (Fig 92)
      4. Place the hands on the knees during meditation.

 

8. BUTTERFLY POSTURE – BADDHAKONASANA

 

1. 1. 1. Sit with spine erect, legs spread straight out.(Fig 83)
      2. Breathe in. Bend knees and bring feet towards the pelvis, soles touching each other. (Fig 92)
      3. Hold feet tightly with both hands. Bring the heels as close to the body as possible. (Fig 92) Hold posture for 2-3 breaths.
      4. Flap both the legs up and down like the wings of a butterfly, breathing normally throughout.
      5. Breathing out, hold feet, bend forward to touch head to floor. (Fig 93)

         

      6. Hold posture for 2-3 breaths.
      7. Breathe in and bring the torso up.
      8. Breathe out. Straighten the legs out. (Fig 83)

 

9. RELAX, 5-10 mins. Corpse posture.*