BOOK 2. CHAPTER 30. WEEK 5

WEEK FIVE

 

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

 

 

3. WARRIOR POSTURE – SUPTA VEERASANA

 

1. Kneel down, knees together, legs apart, toes flat. (Fig 111)

   

2. Slowly sit between heels. (Fig 112 )
3. Rest palms on thighs or knees. Breathe out. (Fig 112)

   

4. Breathe in. Lean backwards, place palms on floor, fingers pointing forward. Breathe out. (Fig 113)

   

5. Breathe in, lower body. Place one elbow after another on floor. (Fig 114)

   

6. Slowly slide forearms towards body. Rest head on floor, arms on thighs. You can also rest crown of head on floor. Breathe out. (Fig 115)

   

7. Maintain posture. Complete 3-5 breathing rounds.
8. Breathe out. Raise body by holding ankles.
9. If you rest crown of head on floor, place palms on either side of head. Lower head. Breathe in. (Fig 116)

   

10. Breathe out. Place elbows on floor. (Fig 114)
11. With help of arms raise body to sit up. (Fig 112).
12. Relax, sitting thunderbolt. (Fig 112)

 

4. FROG POSTURE – MANDUKASANA

 

1. Sit between heels. (Fig 112)

   

2. Separate knees on both sides, toes touching each other. (Fig 117)
3. Raise elbows and cross arms behind back. (Fig 117)
4. Rest arms behind back, right palm over left shoulder, and left palm over right shoulder. (Fig 117)
5. Keep the knees as apart as possible. Keep the trunk straight.
6. Maintain posture. Complete 3-5 breathing rounds.
7. Move arms and legs to sit between heels. (Fig 112)
8. Relax.

 

5. KNEE BEND POSTURE III – PAWANMUKTA III

 

1. Sit upright, legs stretched. Breathe out. (Fig 118)
2. Breathing in, bend knees to bring legs in front of chest. (Fig 119)

   

3. Breathe out. Cross arms around knees. Hold knees tightly to chest. (Fig 119a)

   

4. Maintain posture. Complete 3-5 breathing rounds.
5. Breathing out, undo arms, straighten legs. (Fig 118)
6. Relax.

 

6. EAGLE POSTURE – GARUDASANA

 

1. Stand in Tadasana (Fig 120)

   

2. Bend left knee slightly, cross right thigh over the left, right toes pointing toward the floor. Hook the top of the foot behind the lower left calf. Balance on the left foot. (Fig 121, 121a)

   

3. Cross arms in front of chest, so that the right arm is above the left. Bend elbows.  Place right elbow into the crook of the left, and raise the forearms perpendicular to the floor.  Place palms together, fingers pointing up. (Fig 121, 121a)

   

4. Maintain posture. Complete 3-5 breathing rounds.
5. Unwind the legs and arms and stand in Tadasana again. Repeat with the arms and legs reversed.
6. Relax.

 

7. FORWARD BEND (Variation) – ARDH BADDHA PADMA PASCHIMOTTANASANA

 

1. Sit upright, legs stretched. Breathe out. (Fig 118)

   

2. Bend right knee. Fold right leg over left thigh. (Fig 122)

   

3. Breathing in, raise both arms above head.
4. Breathing out, bend forward to catch ankle. Touch knees with forehead. (Fig 123)

   

5. Maintain posture. Complete 3-5 breathing rounds.
6. Breathing in, raise arms.
7. Breathing out lower arms. (Fig 118)

   

8. Repeat on opposite side, left knee bent. (Fig 124)

   

9. Relax.

 

8. QUICK RELAXATION POSTURE – SEEGRASHAVASANA  

 

1. Lie flat on back. Breathe out. (Fig 125)

   

2. Breathing in, raise and separate arms and legs by about one foot more than shoulder width.
3. Breath out, raise trunk, balancing on hips, arms and legs parallel to each other. (Fig 126)

   

4. Tense whole body, close hands into fists.
5. Maintain posture. Complete 2-3 breathing rounds.
6. Relax whole body, open fists. Lie back. (Fig 125)

 

9. RELAX, 5-10 MINS, Corpse posture.